Bluegrass Jambalaya

This hearty Cajun specialty is not only tasty but low in salt too!

Posted in , Jan 17, 2012

Bluegrass Jambalaya

This delicious jambalaya that will have your family requesting seconds. And here's a slimming tip: If you omit the rice from this recipe and serve it as a soup, the per-serving calorie count drops to 180.


1 T. canola oil 2 T. no-salt-added tomato paste
1 c. onion, finely diced 4 oz. turkey sausage, cut into bite-sized pieces
½ c. celery, finely diced 3 c. no-salt-added chicken stock
2 c. bell peppers, finely diced 1 c. brown rice
2 cloves garlic, chopped 8 oz. uncooked small (36/45 per lb.) shrimp, peeled and deveined (about 1 cup)
1 t. ground cumin
¼ t. cayenne pepper 4 green onions, sliced


1. Place saucepan over medium heat and add oil.

2. Once hot, add onions and celery; reduce heat and cook till vegetables are softened, about 5 minutes.

3. Add peppers, garlic, cumin and cayenne; cook for 3 minutes.

4. Add tomato paste and sausage. Add stock and bring to a boil.

5. Stir in rice, cover, reduce heat to low.

6. Simmer, covered, for 40 minutes.

7. Add shrimp. Cook till shrimp is just cooked through and pink, about 5 minutes.

8. Garnish with green onion.

Serves four.

Nutritional Information: Calories: 386; Fat: 8.8g; Cholesterol: 103.6mg; Sodium: 371mg; Total Carbohydrates: 55.7g; Dietary Fiber: 7.1g; Protein: 17.6g.


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Reprinted from The Sparkpeople Cookbook: Love Your Food, Lose the Weight © 2011 by Sparkpeople, Inc. Permission granted by Hay House, Inc., New York, NY 10003. Available wherever books are sold. Photo by Randall Hoover Photography.

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