Low Fat Recipe
This Light Style Jambalaya is a good source of calcium with its four cheese Italian and Parmesan cheeses.
1 cup uncooked long grain white or jasmine rice
1 cup chopped onion
1 green bell pepper, diced
4 cloves garlic, minced
1 teaspoon blackened or Cajun seasoning
3 links (6 ounces) chicken andouille or turkey smoked sausage, thinly sliced
1 can (14-1/2 ounce) Cajun style stewed tomatoes undrained
1 cup (4 ounce) light 4 cheese Italian shredded cheese or Parmesan shredded cheese
1/4 cup chopped parsley
Cook rice according to package directions.
Generously coat a large saucepan with cooking spray; add onion. Cook over medium-high heat four minutes or until softened, stirring frequently. Add bell pepper and garlic; cook three minutes, stirring occasionally. Sprinkle seasonings over vegetables; mix well. Stir in sausage; cook one minute. Add tomatoes; cover and simmer ten minutes. Spoon cooked rice onto four serving plates; top with sausage mixture.
Sprinkle with cheese and parsley.
Recipe makes 4 servings
Calories: 377; Protein: 19g; Carbohydrate: 53g; Dietary Fiber: 4g; Total Fat: 9.5g; Saturated Fat: 4.4g; Sodium: 1020mg