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Jambalaya with Smoked Turkey Sausage and Chicken

Jambalaya

Jambalaya is a Creole dish of Spanish and French influence.

Ingredients

  • 2 tablespoons canola oil, divided 30 mL
  • 1 1/2 cups smoked turkey sausage, thinly sliced 375 mL
  • 1/4 pound boneless, skinless chicken breast, cut into bite-size pieces 125 g
  • 1 cup chopped red bell pepper 250 mL
  • 1 cup chopped green bell pepper 250 mL
  • 1/2 cup chopped onion 125 mL
  • 1 medium celery stalk, thinly sliced
  • 1 1/4 cups water 300 mL
  • 3/4 cup quick-cooking brown rice 175 mL
  • 1/2 pound medium raw shrimp, peeled and deveined 250 g
  • 2 dried bay leaves
  • 1/2 teaspoon dried thyme leaves 2 mL
  • 1/8 teaspoon ground turmeric (optional) .5 mL
  • 2-3 teaspoons Louisiana-style hot sauce 10-15 mL
  • 1/2 teaspoon salt 2 mL

Instructions

  1. Heat 1 teaspoon (5 mL) canola oil in a large nonstick skillet over medium-high heat. Add sausage and cook 3 minutes. Remove from skillet and set aside.
  2. In the same skillet, heat another 1 teaspoon (5 mL) canola oil, add chicken, and cook 2 minutes, stirring frequently, until pieces are no longer pink.
  3. Add another 1 teaspoon (5 mL) canola oil; cook peppers, onion, and celery 4 minutes or until onions are translucent.
  4. Add water and bring to a boil over medium-high heat.
  5. Stir in rice, shrimp, bay leaves, thyme, and turmeric. Return to a boil, reduce heat, cover tighly, and simmer 10 minutes.
  6. Remove from heat. Add sausage, remaining 1 tablespoons(15 mL) canola oil, hot sauce, and salt. Cook uncovered 2 minutes to thicken slightly but retain moist, saucy texture.
  7. Remove bay leaves.
  8. Serve with additional hot sauce, if desired.

Yield: 4 servings | Serving size: 1 1/3 cups (325 mL)

Nutritional analysis per serving: Calories 305 Total Fat 12 g Saturated Fat 2.4 g Cholesterol 130 mg Carbohydrates 23 g Fiber 2 g Protein 23 g Sodium 805 mg

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

Recipe and photo credit (used with permission): CanolaInfo.org


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