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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Those who are allergic to gluten should use gluten-free pasta in this dish.

 

"Yeah, I've been around. They want me to find the man who rules the Universe, but I don't care to meet him. I believe the man can't cook."
-Douglas Adams, Author

The refrigerator light goes on...

Sausage is one of those ingredients that speaks most to the reasons for locally sourced food. The large companies make "low fat" sausages that on the one hand are better choices health-wise, but they are highly processed and some that I have looked at contain MSG as well as other questionable ingredients.

I picked up a package of locally made andouille sausage and there was less saturated fat listed on the package than those from the big companies and less sodium as well. In a dish like this one, if you find a sausage that contains much more than 500 mg in a 2 ounce serving, leave out the added salt.

 

 

Jambalaya Salad



Servings = 4 | Serving size =about 2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes great leftovers and keeps well for about 48 hours in the refrigerator.

3 quarts water
8 ounces whole wheat or gluten-free pasta (shells, spirals or macaroni)
1 tsp olive oil
1 large onion (diced)
4 ounces andouille sausage
1 15 ounce can no salt added diced tomatoes
1 cup water
3 tsp no salt added Creole seasoning
1/2 tsp dried thyme
1/4 tsp salt
1 lb shrimp (peeled and deveined)
fresh ground black pepper (to taste)
1 large green bell pepper (diced)
2 ribs celery (diced)
2 Tbsp non fat mayonnaise

Place the water in a large sauce pan over high heat. When the water boils add the pasta. Cook until the pasta is al dente (about 15 minutes). Drain the pasta when done.

While the pasta is cooking, place the olive oil in a large skillet over medium high heat. Add the onions and cook for about 5 minutes, stirring frequently.

Peel the casing from the sausage and discard. Dice the sausage. When the onions are translucent, add the diced sausage and cook for about 5 minutes, stirring frequently.

Add the tomatoes, water, Creole seasoning, thyme, salt and pepper. Cook for about 20 minutes over medium low heat, stirring occasionally. Cook until there is almost no liquid left, then add the shrimp.

Cook for another 5 minutes until the shrimp is cooked through. Remove the shrimp and sauce to a large bowl and add the cooked pasta to the shrimp mixture.

Mix well and chill in the refrigerator.

When the salad is cold, add the bell pepper, celery and mayonnaise and fold together. Chill until ready to serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 495 Calories from Fat 107
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 3g 6%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 191mg 64%
Sodium 582mg 24%
Total Carbohydrates 63g 21%
    Dietary Fiber 9g 36%
    Sugars 9g  
Protein 38g  
Vitamin A 19% Vitamin C 91%
Calcium 16% Iron 38%
Vitamin K 29 mcg Potassium 866 mg
Magnesium 156 mg