Mains | 30 Minutes or Less | Beans, Pasta & Grains, Sausage, Seafood
SERVES 6* - START TO FINISH: 25 minutes
Andouille sausage or smoked sausage, (reduced-fat or regular), can be used.
Any type of firm beans will work: Kidney, navy, or black beans.
Already-cooked, peeled shrimp can be used, only add after 15 minutes (instead of 12) in Step 3. Any size shrimp will work, and cooking time (when you add to skillet) should be adjusted accordingly.
Refrigerate leftovers in airtight container for up to 3 days. Microwave gently to reheat.
1 teaspoon olive oil
8 ounces reduced-fat (turkey) kielbasa*
1 cup chopped onions
1/2 teaspoon each onion powder, dried oregano, dried thyme and black pepper
1 (15-ounce) can beans*
1 cup long-grain rice
1/4 cup white wine or water
1 can (14 1/2 ounces) fat-free chicken broth
1 teaspoon bottled minced garlic
1/4 teaspoon cayenne pepper or Tabasco sauce, or to taste
1 can (14 1/2 ounces) diced tomatoes with juice
4 ounces shrimp*
Heat oil in an extra-deep, 12-inch skillet on medium-high. Peel and coarsely chop the onion, adding to skillet as you chop. Cut the sausage link in half lengthwise, and cut the halves into bite-size slices. Add to the skillet. Cook, stirring frequently, until sausage starts to brown and onion is soft, about 2 minutes.
Meanwhile, measure out the dried spices into a small bowl. Pour beans into a colander and rinse with tap water. Set aside to drain. When onion is soft, add spices, beans and all remaining ingredients except shrimp. Stir gently to mix well.
Reduce heat to low, cover skillet and cook, timing, for 12 minutes. Meanwhile, peel shrimp, if necessary. When timer sounds, sprinkle shrimp over jambalaya, cover, and continue to simmer until rice is tender, about 5 minutes more. Serve at once.
Feel Good About: The turkey sausage makes this a low-fat meal that's full of flavor, too.
Approximate Values Per Serving : 479 calories (21% from fat), 11 g fat (1 g saturated), 21 mg cholesterol, 245g protein, 68.5 g carbohydrates, 506 mg sodium.
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