Cajun Jambalaya

Mess-free foil packets are a preferred cooking method for good reason: cleanup is a breeze (crumple and toss foil!) and you're guaranteed a tender, flavorful Cajun Jambalaya!
Author:
Publish date:
Social count:
401

Spicy seafood stew recipe

Spicy seafood stew recipe

Nutritional Bonus: One cup of brown rice provides you with 88% of your daily need for manganese. The trace mineral helps you produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are necessary for a healthy nervous system. Cooking in foil is quick and easy. See also Chicken with Peanut Sauce & Sweet Potatoes. 

  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • 1/2 lb raw shrimp, 26/30 size, peeled and deveined, tail on
  • 4 oz boneless, skinless chicken breast, diced into 1-inch pieces
  • 1 all-natural low-sodium turkey sausage, sliced
  • 1/2 medium white onion, diced
  • 1 medium green bell pepper, stem and seeds removed and discarded, diced
  • 1 rib celery, diced
  • 1 1/2 medium vine-ripe tomatoes, cored and diced
  • 2 cloves garlic, minced
  • 1 1/2 tbsp salt-free Cajun seasoning
  • 1 cup all-natural instant brown rice
  • 1/2 cup low-sodium chicken broth
  • Sea salt and fresh ground black pepper, to taste
  • Olive oil cooking spray

Preparation

  1. Preheat oven to 400°F.
  2. In a large mixing bowl, toss together all ingredients except cooking spray, mixing well until combined.
  3. Prepare 2 foil pouches. Spray each piece of foil with cooking spray. Divide mixture evenly among both pieces of foil and seal.
  4. Place pouches on a baking tray and slide onto middle rack of preheated oven for 25 minutes or until rice and proteins are fully cooked. (NOTE: When cooked, rice will be soft and proteins will be firm and opaque.) To test for doneness, carefully open 1 pouch and taste a few grains of rice from the center of the pouch. If necessary, close pouch and return to oven for 5 more minutes.
  5. Carefully open pouch and pour mixture into a large serving bowl; serve immediately.

Nutrition Information

  • Serving Size: 1 1/2 cups Cajun Jambalaya
  • Calories: 339
  • Carbohydrate Content: 24 g
  • Cholesterol Content: 171 mg
  • Fat Content: 5 g
  • Fiber Content: 3 g
  • Protein Content: 46 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 54 mg
  • Sugar Content: 3 g