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.
- Cook Time
- Prep Time
- 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
- Preheat oven to 400°F.
- In a large mixing bowl, toss together all ingredients except cooking spray, mixing well until combined.
- Prepare 2 foil pouches. Spray each piece of foil with cooking spray. Divide mixture evenly among both pieces of foil and seal.
- 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.
- Carefully open pouch and pour mixture into a large serving bowl; serve immediately.
- 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