cooking light jambalaya

Using both andouille sausage and juicy pink shrimp, jambalaya is like a spicy surf-and-turf. To save time, buy frozen peeled shrimp and thaw in the refrigerator or under cold, running water.

Yield: 4 servings (serving size: 1 1/2 cups)


Ingredients
1 tablespoon olive oil
1 cup chopped onion
1 cup chopped red bell pepper
1 tablespoon minced garlic
6 ounces andouille sausage, sliced
1 cup uncooked long-grain white rice
1 teaspoon paprika
1 teaspoon freshly ground black pepper
1 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 teaspoon dried thyme
1/4 teaspoon garlic salt
1 bay leaf
2 cups fat-free, less-sodium chicken broth
3/4 cup water
1 tablespoon tomato paste
1/2 teaspoon hot pepper sauce
1 (14.5-ounce) can no salt-added diced tomatoes, undrained
1/2 pound peeled and deveined medium shrimp
2 tablespoons chopped fresh parsley
Preparation
Heat olive oil in a large Dutch oven over medium-high heat. Add chopped onion, chopped bell pepper, minced garlic, and sausage; sauté 5 minutes or until vegetables are tender.

Add rice and the next 7 ingredients (through bay leaf); cook 2 minutes. Add broth, water, tomato paste, hot pepper sauce, and diced tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add shrimp; cook 5 minutes. Let stand 5 minutes. Discard bay leaf. Stir in parsley.

Nutritional Information
Calories:426 (27% from fat)
Fat:12.7g (sat 3.9g,mono 2.8g,poly 1g)
Protein:25g
Carbohydrate:52.7g
Fiber:4.9g
Cholesterol:117mg
Iron:5.1mg
Sodium:763mg
Calcium:99mg
Lia Huber, Cooking Light, APRIL 2005