Shrimp, Sausage, and Chicken Jambalaya
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 |
pound |
andouille sausage -- sliced |
|
1 |
pound |
chicken thigh without skin -- boneless |
|
1 |
pound |
shrimp -- peeled and deveined |
|
1/3 |
cup |
vegetable oil |
|
1/3 |
cup |
all-purpose flour |
|
1 |
tablespoon |
unsalted butter |
|
1 |
small |
onion -- diced |
|
2 |
stalks |
celery -- diced |
|
1 |
small |
green pepper -- diced |
|
14 1/2 |
ounces |
no salt added diced tomatoes |
|
2 |
tablespoons |
no salt added tomato paste |
|
2 |
cups |
long-grain rice |
|
3 |
cups |
low sodium chicken broth |
|
1 |
pound |
okra -- sliced |
|
1 |
tablespoon |
low sodium Worcestershire sauce |
|
2 |
teaspoons |
Cajun seasoning -- see recipe |
|
2 |
whole |
bay leaves |
| Heat butter in large heavy Dutch oven to medium-high. Add sausage and chicken and brown on both sides. Remove from pan. Add oil to pan. Slowly add flour stirring constantly. Cook until the color of a penny. Add onion, celery, and green pepper to pan. Cook until vegetables start to soften. Add okra and tomato sauce to pan. Cook for 1 minute. Add tomatoes, Worcestershire sauce, Cajun seasoning, chicken, sausage, bay leaves, and chicken broth to pan. Bring to a boil. Add rice and reduce heat to simmer. Cook for 35 to 40 minutes. Add shrimp and cook for a couple of minutes or until shrimp are pink. Remove bay leaves before serving. Makes 8 servings. |
| Per Serving: 581 Calories; 19g Fat (31.0% calories from fat); 41g Protein; 56g Carbohydrate; 4g Dietary Fiber; 173mg Cholesterol; 737mg Sodium. Exchanges: 2 1/2 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates. |