Thursday, January 20, 2011

Secret Ingredient Jambalaya




This tasty, easy to prepare dish is a protein powerhouse, packing 30 grams per serving! I have made some substitutions to cut down on the fat, calories and sodium of traditional jambalaya. I substituted antibiotic-free chicken andouille sausage for pork and added the secret ingredient: sweet potato. It brings a creamy texture and rich flavor to the dish while adding fiber, Vitamin A and beta-carotene. Finally, you can substitute brown rice instead of yellow or white, but I prefer barley, which has fewer calories and three times as much fiber as brown rice. Its consistency really compliments the dish.

Full recipe after the jump




Prep Time: 10-15 minutes
Cook Time: 40 minutes

Ingredients:


1 tablespoon extra virgin olive oil
1 teaspoon minced garlic, or two cloves, finely diced
1 habanero pepper (if you want less spice, use a serrano chili to add great flavor)
1 medium onion, finely diced
3 stalks celery, finely chopped
1 medium bell pepper, finely chopped
1 medium sweet potato, chopped into 3/4" chunks
1/2 lb peeled and deveined fresh or frozen shrimp, tails removed
1lb chicken andouille sausage
1 cup uncooked pearl barley
12 oz tomato puree (can substitute diced or crushed tomatoes as well)
1 cup low sodium organic vegetable broth

Step by Step Instructions:
(makes 4 servings)

1. Saute garlic, celery, onion, pepper and habanero in olive oil until soft - about 5 minutes



2. Slice sausage links into circles or chunks and brown



3. Add sweet potato, veggie broth and simmer 10 minutes, sweet potato should begin to soften



4. Add tomatoes and barley and simmer 20 minutes, stirring occasionally



5. Finally, add peeled shrimp and cook an additional 4 minutes, or until shrimp are pink and cooked through.

6. Serve and enjoy!




Nutrition Info: (my estimation)
425 calories
30g protein
6.5g fiber

1 Comments:

At March 8, 2011 at 1:27 AM , Anonymous Anonymous said...

Delicious! Incredibly easy to make as well!

 

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