Celebrate New Orleans style with this updated recipe for Jambalaya!

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

Jambalaya

Ingredients:

• 1 ½ cups uncooked brown rice
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 2 cloves garlic, minced
• 1 can chicken broth (14.5oz)
• 1 can fire roasted tomatoes (14.5oz)
• 1 tablespoon Cajun seasoning
• ¼ teaspoon pepper
• 1 bay leaf
• 6-8oz chicken sausage, cut into coins (brands such as Aidells, Alfresco, Johnsonville)
• ½ lb. raw shrimp, shelled and deveined

Directions:

1. In a medium pot, cook rice according to package directions (to make 3 cups cooked).
2. While rice is cooking; Add olive oil to a large pan with deep sides (or a medium-large pot) and heat to medium-high.
3. Add onions and peppers, sauté for 5 minutes.
4. Add garlic and sauté for 1 minute.
5. Add broth, tomatoes, Cajun seasoning, pepper, and bay leaf, and simmer over medium heat for 5 minutes.
6. Add sliced chicken sausage. Simmer for 10 minutes.
7. Add shrimp, cover, and reduce heat to medium-low and simmer for an additional 10 minutes.
8. To thicken, uncover pan and continue to simmer. If needed, add 1 tablespoon of corn starch and whisk.
9. Serve over ½ cup brown rice.

Servings: 4-6

Nutrition per 1/6 serving: 303 Calories, 8.3g Fat, 1.8 Sat Fat, 871mg Sodium, 21g Carbohydrate,

1.8g Dietary Fiber, 33.6g Protein