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Turkey Sausage Jambalaya

TOTAL TIME: Prep: 20 min. Cook: 20 min. YIELD: 4 servings.
"Creole cooking is delicious but frequently calls for lots of high-fat meats and oils," explains James McNaughton of Quincy, Florida. "This is a spicy adaptation of an old favorite that is tasty, healthy and fast."

Ingredients

  • 3/4 pound reduced-fat smoked turkey sausage, cut into 1/4-inch slices
  • 1 small onion, chopped
  • 1 small green pepper, chopped
  • 1 tablespoon canola oil
  • 1 garlic clove, minced
  • 1-1/2 cups water
  • 1/2 cup uncooked long grain rice
  • 1/4 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon hot pepper sauce
  • 1 can (14-1/2 ounces) diced tomatoes with green chiles, undrained
  • 1/4 pound uncooked medium shrimp, peeled and deveined

Directions

  • 1. In a large saucepan, saute the sausage, onion and green pepper in oil until vegetables are tender. Add garlic; cook 1 minute longer. Stir in the water, rice, salt, cayenne and hot pepper sauce. Bring to a boil.
  • 2. Reduce heat; cover and simmer for 15 minutes or until rice is tender. Add tomatoes and shrimp; cook and stir until shrimp turn pink.

Nutrition Facts

1 cup: 288 calories, 6g fat (1g saturated fat), 72mg cholesterol, 1311mg sodium, 38g carbohydrate (0 sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.

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