Wednesday, May 8, 2013

Cajun Jambalaya


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

 
INSTRUCTIONS:
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. (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.


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