Healthy Jambalaya

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 1 hour 40 minutes

材料

¾ lb large shrimp (20-24 count), (peeled and deveined, shells reserved)

3 cups low sodium chicken broth or water

1 tablespoon olive oil

8 ounces smoked turkey sausage (cooked), (sliced into 1/4-inch rounds)

1 medium yellow onion, (chopped)

1 red or orange bell pepper, (chopped)

3 stalks celery, (chopped)

Kosher salt and freshly ground black pepper

3 garlic cloves, (chopped)

1 Tbs tomato paste

1 bay leaf

2 tsp chopped, fresh thyme or 3/4 teaspoon dried

½ tsp dried oregano

¼ tsp cayenne pepper

½ teaspoon Tabasco or other hot sauce

1 can (14.5 oz) diced fire roasted tomatoes

1 ¼ cups brown rice

1 Tbs lemon juice

4 scallions, (sliced)

手順

Make a shrimp stock by placing the shrimp shells in a medium saucepan with the chicken broth or water. Bring to a boil then lower the heat until the liquid is gently simmering. Simmer 20 minutes then strain the liquid, reserving it. Discard the shrimp shells.

Meanwhile, heat the olive oil in a large Dutch or heavy-based pot. Add the sausage and brown on both sides, 3-4 minutes. Add the onion, peppers and celery and season them with salt and pepper. Cook 5-6 minutes until they start to soften and then stir in the garlic and tomato paste. Cook another 2 minutes, then add the bay leaf, thyme, oregano, cayenne and Tabasco. Stir in the tomatoes along with their juices and the rice.

Pour the chicken broth into a measuring cup and if needed, add enough water so that you have 3 cups of liquid. Add the liquid to the pot and stir to combine all the ingredients well. Taste the liquid and season it with salt and pepper to taste. Bring the liquid to a boil, then lower to a simmer, cover the pot and cook until rice is just cooked through, about 50-55 minutes. Stir in the shrimp, lemon juice and half the scallions. Cover the pot and cook another 7-8 minutes until the shrimp are pink and cooked through. Uncover the pot and cook another few minutes until any extra water is evaporated.

Garnish jambalaya with reserved scallions before serving. Serve with hot sauce on the side if desired.

栄養

• カロリー: 482 kcal
• 脂肪総量: 12 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 8 g
• トランス脂肪: 0.2 g
• コレステロール: 150 mg
• ナトリウム: 1105 mg
• 炭水化物総量: 61 g
• 食物繊維: 5 g
• 糖質総量: 6 g
• タンパク質: 32 g