Easy Jambalaya

This recipe is taken from the 2008 Milk Calendar. With little effort this rice dish provides all four food groups and wonderful flavours. It is pleasantly mild but you can increase the Cajun seasoning if you like more spice.

  • Prep: 10 min
  • Cooking: 25 min - 30 min
Yields 4 servings
easy jambalaya

Ingredients

  • 1 cup (250 mL) long-grain white rice
  • 4 oz (125 g) lean smoked turkey sausages sliced or 1 cup (250 mL) diced lean smoked ham
  • 3 stalks celery sliced
  • 1 onion chopped
  • 1/2 cup (125 mL) water
  • 2 tbsp (30 mL) all-purpose flour
  • 1 tbsp (15 mL) Cajun seasoning
  • 2 1/2 cups (625 mL) Milk
  • 1 small green bell pepper diced
  • 1 small red bell pepper diced
  • 1 can (19 oz/540 mL) stewed tomatoes drained and chopped
  • Salt to taste
  • Fresh Italian parsley

Preparation

Heat a large nonstick skillet over medium-high heat. Add rice, sausage, celery and onion; cook, stirring, for 2 min. Add water. Whisk flour and Cajun seasoning into milk; gradually stir into skillet. Bring just to a simmer, stirring often. Reduce heat to medium-low; cover and simmer gently for 15 to 20 min or until rice is almost tender.

Gently stir in green and red peppers; cover and simmer for 5 min longer or until rice is tender and peppers are tender-crisp. Remove from heat.

Sprinkle tomatoes over rice mixture; cover and let stand for 5 min. Stir gently to combine and season with salt to taste. Garnish with parsley, if desired.

Tips

Cooking Tip: To use brown rice in place of white, in a saucepan, bring rice and 2 cups (500 mL) water to a boil; simmer for 12 min. Drain well and proceed with Step 1, adding partially cooked rice after milk mixture.

For the Adventurous: Add 8 oz (250 g) shrimp, peeled and deveined and 1 cup (250 mL) frozen sliced okra (thawed) in step 2 with peppers.

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Nutrition

Nutritional Information

per serving
Energy: 360 Calories
Protein: 16 g
Carbohydrate: 60 g
Fat: 6 g
Fibre: 3 g
Sodium: 767 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 25 % / 271 mg
Vitamin C: 112 %
Vitamin D: 30 %
Vitamin B12: 29 %
Zinc: 27 %