Jambalaya
Craving the spices and the smells of the Louisiana bayou? Try this aromatic recipe. Born of necessity, Jambalaya was the result of creativity when resources and funds were limited. It's an inexpensive mixture of Creole and and Cajun influence.
PREP TIME: 10 minutes
COOK TIME: 50 minutes
SERVES 6
Gather your ingredients
- 15 mL (1 tbsp) canola oil
- 1 g (1/4 tsp) salt
- 1 g (1/4 tsp) ground black pepper
- 225 g (8 oz) boneless, skinless chicken breasts
- 225 g (8 oz) smoked cooked lean turkey sausage, cut into slices or small cubes
- 1 small onion, chopped
- 1 large celery rib, finely chopped
- 1 green bell pepper, seeded and finely chopped
- 225 g (8 oz) long-grain white rice
- 2 garlic cloves, minced
- 10 g (2 tsp) dried thyme
- 2 g (1/2 tsp) paprika
- 2 g (1/2 tsp) cayenne pepper
- 1 bay leaf
- 375-500 mL (1 1/2-2 c) low-sodium chicken broth 225 g (8 oz) fresh or canned chopped tomatoes (with juice)
- 10 mL (2 tsp) Worcestershire sauce
- 225 g (8 oz) large shrimp, peeled and deveined
- 1 scallion (white and light green parts), chopped
Getting started
1. Heat one teaspoon of the oil in a deep, wide sauté pan or large saucepan over medium heat. Scatter half a gram (1/8 teaspoon) of the salt and half a gram (1/8 teaspoon) of the pepper over the chicken. When the oil is hot, add the chicken and cook just until lightly browned all over, five to eight minutes, turning the chicken once or twice. Remove to a cutting board. When cool, cut into bite-size pieces.
2. Add another five millilitres (one teaspoon) of oil to the pan. When hot, add the sausage slices and cook until browned all over, five to eight minutes, turning a few times. Remove to the cutting board with the chicken.
3. Add the onion, celery, and bell pepper to the pan. Cook until the vegetables are tender, about eight minutes, stirring a few times and scraping up any brown bits from the bottom of the pan.
4. Move the vegetables to the side of pan and pour the remaining five millilitres (one teaspoon) of oil into the centre. When hot, stir in the rice and garlic and cook for one to two minutes. Stir in the thyme, paprika, cayenne, bay leaf, remaining half gram (1/8 teaspoon) salt and remaining half gram (1/8 teaspoon) black pepper, mixing everything thoroughly.
5. Stir in 300 millilitres (1 1/4 cups) of the broth, the tomatoes, and the Worcestershire. Bring to a boil over high heat. Stir in the reserved chicken and sausage. Reduce the heat to medium-low, cover, and simmer until the rice is still a little firm to the bite.
6. Add the remaining 125 millilitres (1/2 cup) broth and the shrimp. Cover and cook until rice is tender and the shrimp are bright pink and firm, about five minutes. Remove the bay leaf and serve sprinkled with the scallions.
PER SERVING: 293 cal, 6 g fat (1 g sat), 30 g carbs, 29 g protein, 2 g fibre, 112 mg chol, 496 mg sodium, 57 mg calcium
Enjoy this historically significant dish with Cajun music and great company.
