Makes 4 servings, 1-1/2 cups each
You don't have to sacrifice the traditional smoky punch of this Cajun favorite just because you're short on time. All you need is some purchased sausage and quick-cooking brown rice to create a rich, satisfying dinner on any weeknight. Have some sliced berries for dessert to cool off your palate!
1 teaspoon canola oil
8 ounces andouille sausage (see Note)
or low-fat kielbasa, cut into 1/4-inch-thick slices
1 16-ounce bag frozen bell pepper and onion mix
1 14-ounce can reduced-sodium chicken broth
2 cups instant brown rice
8 ounces raw shrimp (26-30 per pound), peeled and deveined
1. Heat oil in a Dutch oven over medium-high heat. Add sausage and pepper-onion mix; cook, stirring occasionally, until the vegetables soften, 3 to 5 minutes.
2. Add broth to the pot and bring to a boil. Add rice, stir once, cover and cook for 5 minutes. Add shrimp and stir to incorporate. Remove from the heat and let stand, covered, until the shrimp are opaque and cooked through, 5 to 6 minutes. Fluff with a fork and serve.
Active Minutes: 15
Total: 25 minutes
Per Serving: 412 calories; 10 g fat (3 g sat, 1 g mono); 142 mg cholesterol; 44 g carbohydrate; 31 g protein; 3 g fiber; 685 mg sodium.
Nutrition Bonus: Selenium (31% daily value), Vitamin C (25% dv).
Andouille sausage is a smoky, mildly spicy pork sausage commonly used in Cajun cooking. Look for it near other smoked sausages in large supermarkets or specialty food stores.
The EatingWell Healthy in a Hurry Cookbook
150 Delicious Recipes for Simple, Everyday Food
by Jim Romanoff and the Editors of EatingWell
Countryman Press (W. W. Norton)
Hardcover; 256 pages; $24.95 (Can. $35.00)
Recipe reprinted by permission.
This page created February 2006
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