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 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. Make sure the sausage is gluten-free.
"Creole is New Orleans city food. Communities were created by the people who wanted to stay and not go back to Spain or France."
-Paul Prudhomme, Chef
The refrigerator light goes on...
This idea seems so simple. A quick and easy Jambalaya in a single pan that takes all of 30 minutes active cooking time. One key to making this both fantastically delicious and healthier is choosing the right sausage.
It is getting easier and easier to find healthier sausage, with more products on the market that are nitrate and nitrite free, and many also have much less sodium. One national brand is a good example: Wellshire. This is a national company, but family owned, and they're very responsive to reporting allergens in their products. Their Smoked Turkey Andouille Sausage is particularly good: gluten free, lower sodium, and preservative free. An ounce contains only 195 milligrams of sodium, which is very good for a national brand (or a local brand, for that matter).
The second key is using a bit of smoked paprika in your dish. It brings the same smoky flavor as the sausage without all the calories and salt.
Jambalaya Risotto
Servings: 2 | Serving size: about 2 1/2 cups
Cooking time: 45 minutes
This recipe can easily be multiplied and makes great leftovers.
| 1 tsp. | olive oil |
| 2 cloves | garlic (minced) |
| 1 small | onion (diced) |
| 1 rib | celery (diced) |
| 1/2 medium | green pepper (diced) |
| 1 ounces | andouille or other spicy sausage (sliced lengthwise into quarters, then sliced crosswise into 1/4 inch slices) |
| 1 - 15 ounce can | no salt added diced tomatoes |
| 2 | bay leaves |
| 1/2 tsp | smoked paprika |
| 1 tsp. | no salt Creole seasoning |
| 1/2 cup | arborio rice |
| 1/8 tsp. | salt |
| 4 cups | water |
| to taste | fresh ground black pepper |
| 8 ounces | shrimp (peeled and deveined) |
Place the olive oil in a large skillet over medium high heat.
Add the garlic and cook for about 1 minute. Do not let the garlic brown.
Add the onion and cook for about 2 minutes, until it begins to soften slightly.
Add the celery and green peppers and cook for about 2 minutes, stirring frequently.
Add the sausage to the pan and cook for about one minute, stirring frequently.
Add the tomatoes, bay leaves, smoked paprika, Creole seasoning, salt, water, rice, and pepper to the pan.
Cover and simmer, stirring occasionally, for about 20 minutes.
Fold the shrimp into the rice and cook for about 5 minutes - until they are just cooked through - and serve.
Nutrition Facts
Serving size: about 2 1/2 cups
Servings: 2
Amount Per Serving
| Calories 395 | Calories from Fat 41 |
| % Daily Value |
| Total Fat 4.5g | 7% |
| Saturated Fat 1g | 5% |
| Monounsaturated Fat 2g | |
| Trans Fat 0g | |
| Cholesterol 191mg | 63% |
| Sodium 432mg | 18% |
| Total Carbohydrates 58g | 19% |
| Dietary Fiber 6g | 24% |
| Sugars 9g | |
| Protein 32g |
| Vitamin A 25% | Vitamin C 80% |
| Calcium 15% | Iron 30% |
| Vitamin K 20 mcg | Potassium 966mg |