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Brought to you by our NC Cooperative Extension - Sampson County Center, Family and Consumer Sciences Agent Sydney Knowles.
Eating well is key to feeling your best and supporting long-term health. Each month, Mrs. Knowles will share a simple, nutritious recipe to help you make healthier choices that fit your lifestyle.Â
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Cajun Jambalaya
In honor of National Heart Month, I wanted to share a recipe from the American Heart Association! This week’s recipe is Cajun Jambalaya which is low in sodium and focuses on whole grains. Whole grains, as well as fruits and vegetables, are important for heart health because they are loaded with fiber. Fiber has been shown to lower LDL, or “bad” cholesterol, and improve HDL, or “good” cholesterol levels. Keeping check of our cholesterol levels is important because high cholesterol contributes to a higher risk of cardiovascular diseases, such as heart disease and stroke.
Serves 4, Serving Size 2 cups
Ingredients:
- 3 ½ cups cooked brown rice or 2, 8.8 ounce pouches of whole-grain rice
- 2 teaspoons canola oil
- 1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 1-inch pieces
- 1 tablespoon sodium-free Cajun or Creole seasoning blend
- 1 14.5-ounce can no-salt-added diced tomatoes
- 14.4 ounces frozen onion and bell pepper stir-fry mix, thawed
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried thyme, crumbled
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 pound raw medium shrimp, peeled
- 1/3 cup sliced green onions
Directions:
1. Prepare the rice using the package directions, omitting the salt. Cover to keep warm.
2. In a Dutch oven or large pot, heat the oil over medium-high heat, swirling to coat the bottom. Add the chicken and Cajun seasoning blend. Cook the chicken for 5 minutes, or until almost cooked through, stirring constantly.
3. Stir in the tomatoes, stir-fry mix, garlic powder, thyme, salt, and pepper. Bring to a boil. Reduce the heat. Simmer for 5 minutes.
4. Increase the heat to bring to a boil. Add the shrimp. Cook for 2 to 3 minutes, or until pink on the outside, stirring constantly. Stir in the cooked rice. Cook for 1 to 2 minutes, or until the rice is heated through.
5. Spoon the mixture into bowls. Sprinkle with the green onions.
Quick Tips:
Cooking Tip - For a shortcut, use rotisserie chicken. Shred 2 1/2 cups of the chicken breast (without the skin) in place of the cooked chicken. Stir into the mixture at the same time you add the rice. Cook until warmed through.
Keep it Healthy - If you can't find a Cajun or Creole seasoning blend without sodium, try making your own. Stir together 1/2 teaspoon each of: chili powder, ground cumin, onion powder, garlic powder, paprika, and pepper. If desired, add 1/8 teaspoon cayenne. This will make the exact amount you need for this recipe.
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