Jambalaya

Sausage, peppers, tomatoes and rice create a hallmark in flavorful Creole cooking.

  • Prep Time 10 min
  • Total Time 40 min
  • Servings 5

8
ounces lean turkey Polish-kielbasa sausage, cut into 1/8-inch slices
2
cups frozen bell pepper and onion stir-fry, thawed
1 1/2
cups cubed fully cooked fat-free ham (about 8 oz)
2 1/2
teaspoons chopped fresh or 3/4 teaspoon dried thyme leaves
1
teaspoon sugar
1/4
teaspoon salt
2
cups Muir Glen™ organic diced tomatoes (from 28-oz can), undrained
1 3/4
cups Progresso™ reduced-sodium chicken broth (from 32-oz carton)
1
cup uncooked parboiled (converted) rice
Red pepper sauce, if desired

  • 1 Spray 4-quart Dutch oven with cooking spray; heat over medium-high heat. In Dutch oven, cook sausage about 2 minutes, stirring constantly, until brown. Remove sausage from Dutch oven; set aside.
  • 2 Stir in remaining ingredients except rice and pepper sauce. Heat to boiling. Stir in rice; return to boiling. Reduce heat; cover and simmer 20 minutes.
  • 3 Stir in sausage; heat until hot. Serve with pepper sauce.

Expert Tips

Stir in 1 package (4 ounces) frozen cooked salad shrimp, thawed, with the sausage in step 3 and heat through.

Shrimp used to be considered taboo for people watching their cholesterol levels. Not anymore! Studies show these low-fat shellfish do not raise cholesterol levels after all. (Assuming they're not fried or dripping in butter!)

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
290
(
Calories from Fat
50),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
40mg
40%;
Sodium
1440mg
1440%;
Total Carbohydrate
43g
43%
(Dietary Fiber
3g
3%
  Sugars
7g
7%
),
Protein
17g
17%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
50%;
Calcium
6%;
Iron
25%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.