Wednesday, October 30, 2013

Cajun Jambalaya

Mess-free foil packets are a preferred cooking method for good reason: cleanup is a breeze (crumple and toss foil!) and you're guaranteed a tender, flavorful Cajun Jambalaya!


Serves: 4
Makes: 6 cups
Hands-on time: 20 minutes
Total time: 45 minutes
INGREDIENTS:
  • 1/2 lb raw shrimp, 26/30 size, peeled and deveined, tail on
  • 4 oz boneless, skinless chicken breast, diced into 1-inch pieces
  • 1 all-natural low-sodium turkey sausage, sliced
  • 1/2 medium white onion, diced
  • 1 medium green bell pepper, stem and seeds removed and discarded, diced
  • 1 rib celery, diced
  • 1 1/2 medium vine-ripe tomatoes, cored and diced
  • 2 cloves garlic, minced
  • 1 1/2 tbsp salt-free Cajun seasoning
  • 1 cup all-natural instant brown rice
  • 1/2 cup low-sodium chicken broth
  • Sea salt and fresh ground black pepper, to taste
  • Olive oil cooking spray
INSTRUCTIONS:
  1. Preheat oven to 400°F.
  2. In a large mixing bowl, toss together all ingredients except cooking spray, mixing well until combined.
  3. Prepare 2 foil pouches. Spray each piece of foil with cooking spray. Divide mixture evenly among both pieces of foil and seal.
  4. Place pouches on a baking tray and slide onto middle rack of preheated oven for 25 minutes or until rice and proteins are fully cooked. (NOTE: When cooked, rice will be soft and proteins will be firm and opaque.) To test for doneness, carefully open 1 pouch and taste a few grains of rice from the center of the pouch. If necessary, close pouch and return to oven for 5 more minutes.
  5. Carefully open pouch and pour mixture into a large serving bowl; serve immediately.
Nutrients per serving (1 1/2 cups Cajun Jambalaya): Calories: 339, Total Fat: 5 g, Sat. Fat: 1 g, Omega-3s: 350 mg, Omega-6s: 840 mg, Carbs: 24 g, Fiber: 3 g, Sugars: 3 g, Protein: 46 g, Sodium: 354 mg, Cholesterol: 171 mg

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