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Seafood Jambalaya
Mixed with rice and plenty of vegetables, a small amount of succulent salmon and shrimp goes a long way, making a good balance of protein and carbohydrate in this temptingly spicy Louisiana-style dish. As an added
bonus for the busy cook, it is prepared in just one pan and makes a complete meal on its own.
PREPARATION TIME: 7 minutes
COOKING TIME: 23 minutes
NUMBER OF SERVINGS: 4
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INGREDIENTS:
1 tablespoon olive oil
1 onion, chopped
2 celery stalks, sliced
1 green or red pepper, seeded and cut into strips
2 garlic cloves, crushed
1 teaspoon ground ginger
1/2 teaspoon cayenne pepper
1 teaspoon mild chili powder
1 cup long-grain white rice
2 cups hot vegetable or low-fat, reduced-sodium chicken broth
1 can (14 ounces) chopped tomatoes
3 tablespoons coarsely chopped parsley
1/2 pound large raw shrimp, peeled and deveined
1/2 pound skinned salmon fillet, cut into 1-inch cubes
Dash hot red pepper sauce (optional)
Salt and pepper
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DIRECTIONS:
1. Heat the oil in a large, wide pan over medium heat. Add the onion and cook, stirring, for about 3 minutes. Add the celery, green or red pepper, garlic, ginger, cayenne, chili powder, and rice, and cook, stirring, for 2 minutes.
2. Pour in the hot broth and stir well, then reduce the heat so that the broth is simmering gently. Cover the pan with a tightfitting lid and simmer for 15 minutes.
3. Stir in the chopped tomatoes with their juice and 2 tablespoons of the parsley, then add the shrimp and salmon. Cover again, and simmer until the seafood is just cooked and the rice has absorbed most of the liquid and is tender, about 3 to 4 minutes.
4. Add the hot sauce, if using, and season lightly with salt and pepper. Sprinkle with the remaining 1 tablespoon parsley and serve hot.
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Nutrition Per Serving:
Per serving: Calories 416, fat 10 g, saturated fat 1 g, cholesterol 121 mg, sodium 595 mg,
carbohydrate 50 g, fiber 4 g, sugars 8 g, protein 30 g.
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Tips:
Variations
Brown rice can be substituted for the white rice. It will take 30 to 40 minutes to cook and will need about 1/2 cup more broth.
Pork and turkey sausage jambalaya: Cut 1/2 pound pork tenderloin into thin strips and brown in 2 teaspoons olive oil, then remove from the pan and set aside. Add 1 chopped red onion to the pan and cook until almost soft, about 5 minutes. Stir in the rice and cook for 2 to 3 minutes, then pour in 2 cups low-sodium vegetable broth. Cover and simmer for 10 minutes. Stir in 1 can (14 ounces) tomatoes with the juice, and 2 medium zucchini, sliced. Cover and cook for 5 minutes. Return the pork to the pan together with 1/4 pound sliced reduced-fat turkey sausage and cook, covered, until all the liquid has been absorbed and the rice is tender, about 5 minutes. Serve sprinkled with 2 tablespoons chopped parsley.
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