JAMBALAYA
This Cajun dish is so associated with good times that Hank Williams named a song after it. The original isn’t so good for you, though. I made a few changes to the classic to make it easier to prepare—and much healthier. White rice has been replaced with brown, and much less fat is used to cook the vegetables and meat. Feel free to improvise by adding chicken, fish, or vegetables. Serves 4
Nonstick cooking spray
1 medium yellow onion, cut into small dice
5 garlic cloves, chopped fine
1 medium green bell pepper, seeded and cut into small dice
1 cup low-fat, low-sodium chicken broth
1 tablespoon smoked paprika
¾ cup long-grain brown rice Salt
4 ounces andouille sausage, cut into ¼-inch-thick slices
One 14.5-ounce can diced fire-roasted tomatoes with their juices, such as Hunt’s
12 ounces large shrimp, peeled and deveined, sliced in half crosswise
1. Heat a Dutch oven over medium heat. When the pot is hot, spray it with cooking spray and add the onion, garlic, and bell pepper. Sauté the vegetables, stirring occasionally, until they are almost tender, about 4 minutes. Then add the chicken broth, smoked paprika, and rice. Season to taste with salt. Cover and bring the mixture to a simmer. Reduce the heat to low, and cook for about 25 minutes.
2. Stir in the sausage and tomatoes. Cover, and continue to simmer until the rice is tender, about 30 minutes.
3. Season the shrimp with salt, and stir it into the rice mixture. Cover, and continue to cook until the shrimp is cooked through and the liquid has been absorbed, about 10 minutes.
4. Remove the pot from the heat, and let the jambalaya rest for 5 minutes. Then fluff the rice with a fork, and serve.
