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Foodgeek: |
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Rating: |
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Servings: |
4 servings |
Prep. Time: |
:15 |
Total Time: |
:25 |
Ingredients: |
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1 tsp. canola oil
8 oz. andouille sausage or low-fat kielbasa, cut into 1/4-inch-thick slices *
1 pkg. (16 oz.) frozen bell pepper and onion mix
1 can (14 oz.) reduced-sodium chicken broth
2 cups instant brown rice
8 oz. raw shrimp , peeled and deveined
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Directions:
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Heat oil in a Dutch oven over medium-high heat. Add sausage and pepper-onion mix; cook, stirring occasionally, until the vegetables soften, 3 to 5 minutes.
Add broth to the pot and bring to a boil. Add rice, stir once, cover and cook for 5 minutes. Add shrimp and stir to incorporate. Remove from the heat and let stand, covered, until the shrimp are opaque and cooked through, 5 to 6 minutes. Fluff with a fork and serve.
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Comments from guest25
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You don't have to sacrifice the traditional smoky punch of this Cajun favorite just because you're short on time. All you need is some purchased sausage and quick-cooking brown rice to create a rich, satisfying dinner on any weeknight. Have some sliced berries for dessert to cool off your palate!
Per Serving: 412 calories; 10 g fat (3 g sat, 1 g mono); 142 mg cholesterol; 44 g carbohydrate; 31 g protein; 3 g fiber; 685 mg sodium.
Nutrition Bonus: Selenium (31% daily value), Vitamin C (25% dv).
* Andouille sausage is a smoky, mildly spicy pork sausage commonly used in Cajun cooking. Look for it near other smoked sausages in large supermarkets or specialty food stores.
Reprinted from The EatingWell Healthy in a Hurry Cookbook: 150 Delicious Recipes for Simple, Everyday Suppers in 45 Minutes or Less by Jim Romanoff and the Editors of EatingWell Magazine. Copyright © 2006 by Eating Well, Inc. Published by The Countryman Press; January 2006; $24.95US/$35.00CAN; 0-88150-687-7. Other books in the series include The Essential EatingWell Cookbook and The EatingWell Diabetes Cookbook.
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