Recipes

Better-for-You Jambalaya

Heavier on herbs and spices and lighter on sodium, this one-pot meal is brimming with bright veggies and succulent shrimp..

Ingredients:

2 tbsp. olive oil
6 oz. (2 links) cooked andouille sausage, halved lengthwise and cut diagonally into 1/2-in. slices
2 stalks celery, cut diagonally into 1/4-in. slices
2 red bell peppers, cored, seeded, and cut into 1/2-in. dice
1 large onion, cut into 1/2-in. dice
4 cloves garlic, minced
3 c. reduced-sodium chicken broth
One 14.5-oz. can no-salt-added diced tomatoes
3 tbsp. chopped fresh thyme
2 bay leaves
1 tbsp. smoked paprika
1/4 tsp. ground cayenne pepper
1 1/2 c. white long-grain rice
12 oz. large, raw, peeled shrimp, preferably tail on
1 lemon or lime, cut into wedges

In a medium stockpot over medium heat, warm oil. Add sausage and cook, stirring occasionally, until it begins to brown, 2 to 3 minutes. Add celery and bell peppers and cook, stirring occasionally, for 2 minutes. Add onion and cook, stirring occasionally, for 5 minutes. Add garlic and cook, stirring occasionally, until vegetables are tender, about 1 minute.

Stir in broth, tomatoes (with juices), thyme, bay leaves, paprika, and cayenne, scraping up any browned bits in pot. Stir in rice, bring to a boil, and reduce to a simmer. Cover and cook until rice is almost tender, about 20 minutes. Stir in shrimp, cover, and cook until shrimp is cooked through and liquid is almost absorbed, about 4 minutes. Serve garnished with lemon or lime wedges.

Makes 6 servings (about 2 c. per serving).

Nutritional information per serving: 381 calories; 10.3 g total fat; 23.1 g protein; 48.9 carbohydrates; 102 mg cholesterol; 597 mg sodium; 4.1 g dietary fiber.

 

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