Featured Pasta and Rice Recipes Seafood — 15 November 2013

Light and easy cajun cooking – so good Chef Prudhomme would approve!

By: Jodie Shield, RDN

This jambalaya recipe is a staple at our house.  I make it when my family wants something healthy and tasty to eat in a hurry. That’s because shellfish is so quick and and easy to prepare.  I usually buy frozen shrimp in bulk and store it in the freezer – it’s a lot cheaper that way.  The leftovers taste terrific, too.  Pair it with red beans and rice or some sweet potato fries. Do you have a favorite casserole dish that would led itself to add shellfish?

Jammin’ Jambalaya

(Makes 4 Servings)

Prep Time = 10 minutes

Cooking time = 25 minutes


  • 1 teaspoon olive oil
  • 1 medium chopped onion
  • 1 medium green bell pepper, chopped
  • 1 (14-ounce) can stewed tomatoes, undrained
  • 1 (12-ounce) package frozen, ready-to-cook shrimp, thawed and drained
  • 8 ounces reduced-fat fully cooked turkey sausage, sliced and quartered
  • 1 teaspoon dried Italian seasoning
  • ¼ teaspoon hot pepper sauce


  1. Heat oil in a large (12-inch) skillet over medium heat until sizzling. Add onion and bell pepper; cook until crisp yet tender, about 5 minutes.
  2.  Add canned tomatoes with juice, shrimp, turkey sausage, Italian seasoning, and hot sauce; stir until combined.
  3. Bring jambalaya to boil. Reduce heat; simmer about five minutes or until shrimp turn pink, stirring occasionally.

Fish switch: You can use scallops, clams, or lobster in place of the shrimp.

Nutrition Information: 235 calories, 26 grams protein, 14 grams carbohydrate, 8 grams fat, 0.5 grams saturated fat, 170 milligrams cholesterol, 4.5 grams fiber, 1,257 milligrams sodium


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