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Jambalaya

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Jambalaya
  • Prep 10 min
  • Total 40 min
  • Servings 5
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Sausage, peppers, tomatoes and rice create a hallmark in flavorful Creole cooking.
Updated May 6, 2010

Ingredients

  • 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
Make With
Make With
Progresso Broth

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    Stir in 1 package (4 ounces) frozen cooked salad shrimp, thawed, with the sausage in step 3 and heat through.
  • tip 2
    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

290 Calories, 6g Total Fat, 17g Protein, 43g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
290
Calories from Fat
50
Total Fat
6g
9%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
40mg
13%
Sodium
1440mg
60%
Potassium
510mg
14%
Total Carbohydrate
43g
14%
Dietary Fiber
3g
12%
Sugars
7g
Protein
17g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
50%
50%
Calcium
6%
6%
Iron
25%
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 Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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