Cajun Jambalaya

GEHA | February 17, 2020

recipes
Spice up your Mardi Gras celebration with this low-sodium Louisiana classic.

Ingredients:

3½ cups cooked brown rice (1 cup raw rice)
2 tsp. canola oil
1 lb. boneless, skinless chicken breasts, cut into 1-inch cubes
3 tsp. sodium-free Cajun spice blend
1 14.4 oz. package frozen stir-fry onions and peppers, thawed
1 can no-salt-added diced tomatoes
½ tsp. dried thyme
½ tsp. garlic powder
¼ tsp. salt
¼ tsp. ground black pepper
½ lb. medium or large shrimp, shelled and deveined
¼ cup scallions

Directions

  1. Make brown rice according to package directions or use packaged cooked rice and skip this step.
  2. Add canola oil into a Dutch oven and warm over medium-high heat. Add chicken pieces and Cajun spice. Stir constantly until chicken is mostly cooked, almost 5 minutes.
  3. Add thawed onions and peppers, along with diced tomatoes, thyme, garlic powder, salt and pepper. Stir and let mixture come to a boil. Reduce heat so mixture simmers. Simmer for about 5 minutes.
  4. Increase heat to bring mixture to a boil. Add shrimp and stirring constantly, cook until shrimp turn pink and are fully cooked, about 2-4 minutes. Stir in the cooked rice and cook until rice is heated, just 1-2 minutes. Remove from heat. Garnish with scallions and serve.

Makes 4 servings.

Nutritional values per serving:

438calories
7.4 gtotal fat
1.2 gsaturated fat
51.6 gcarbohydrate
5.6 gdietary fiber
38.3 gprotein
428 mgsodium

 


Reprinted on February 17, 2020 courtesy of the American Heart Association. For more, visit recipes.heart.org.