Seafood Jambalaya
A small amount of salmon and shrimp goes a long way in this one-bowl meal.
Adapted from Swap & Drop Diet, Best Health (Reader’s Digest Canada)
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 1 tbsp olive oil
- 1 onion chopped
- 2 celery stalks sliced
- 1 green or red bell pepper seeded and cut into strips
- 2 garlic cloves crushed
- 1 tsp ground ginger
- 1 tsp chili powder
- 1/2 tsp cayenne pepper
- 1 cup long-grain white rice
- 2 cups hot vegetable or reduced-sodium chicken broth
- 1 14 oz can chopped tomatoes
- 3 tbsp parsley coarsely chopped, divided
- 1/2 lb large raw shrimp peeled and deveined
- 1/2 lb salmon fillet skinned, cut into 1-inch (2.5-cm) cubes
- Salt and pepper to taste
- dash hot red pepper sauce (optional)
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- Heat oil in a deep, wide frying pan over medium heat. Add onion and cook, stirring, for 3 minutes. Add celery, bell pepper, garlic, ginger, chili powder, cayenne, and rice, and cook another 2 minutes.
- Pour in the hot broth and stir well, then reduce the heat so that the broth is simmering gently. Cover the frying pan with a tight-fitting lid and simmer for another 15 minutes.
- Stir in the chopped tomatoes with their juice and 2 tbsp (30 mL) of the parsley, then add the shrimp and salmon. Cover again, and simmer until the seafood is just cooked and the rice has absorbed most of the liquid and is tender, about 3 to 4 minutes.
- Season lightly with salt and pepper, and add the hot sauce, if using. Sprinkle with the remaining parsley and serve hot.
Recipe Notes
Per serving: 416 calories, 30 g protein, 10 g total fat, 1 g saturated fat, 121 mg cholesterol, 50 g carbohydrates, 4 g fibre.
