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Name: Flexible Jambalaya
Prep time: 30 min
Cook time: 3 h 30 min
Total time: 4 h
Yield: 6
Cuisine: Cajun
Ingredients: 1/2 ts Onion powder; 1/2 c Tiny shrimp; 1 1/2 c Instant rice; 1/2 ts Black pepper; 1/2 ts Oregano; 1 cn (14 1/2-ounce) stewed; 1/4 c White or red wine; 1 cn (15-ounce) white beans;; 1 tb Vegetable oi; 3/4 c Frozen onions; chopped; 1 cn (15-ounce) black beans;; 1/2 lb Turkey kielbasa sausage;; 1 1/2 c Nonfat chicken broth; 1 ts Bottled minced garlic; 1/2 ts Thyme; Cayenne pepper or tabasco

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INGREDIENTS

1/2 ts Onion powder
1/2 c Tiny shrimp
1 1/2 c Instant rice
1/2 ts Black pepper
1/2 ts Oregano
1 cn (14 1/2-ounce) stewed
1/4 c White or red wine
1 cn (15-ounce) white beans;
1 tb Vegetable oi
3/4 c Frozen onions; chopped
1 cn (15-ounce) black beans;
1/2 lb Turkey kielbasa sausage;
1 1/2 c Nonfat chicken broth
1 ts Bottled minced garlic
1/2 ts Thyme
Cayenne pepper or tabasco

Servings

INSTRUCTIONS

Heat oil in large, nonstick skillet on medium-high. Cook sausage, onions and garlic in oil for 2 minutes. Add rice, wine and chicken broth. Reduce heat to medium, cover pan and cook 5 minutes. Meanwhile, combine onion powder, thyme, oregano and pepper in a small bowl or cup; add to rice mixture along with white and black beans, cayenne pepper to taste, stewed tomatoes and shrimp. Cover and cook 9 minutes over medium-low heat, stirring occasionally. Serve at once or simmer until ready to eat. You can use andouille sausage or salami instead of kielbasa; red beans instead of white; chicken (cook it with the sausage and onions) instead of shrimp. Recipe by: The Portland Oregonian Posted to MC-Recipe Digest V1 #781 by John Snell, jws@teleport.com on

NOTES

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Flexible Jambalaya

1/2 ts Onion powder
1/2 c Tiny shrimp
1 1/2 c Instant rice
1/2 ts Black pepper
1/2 ts Oregano
1 cn (14 1/2-ounce) stewed
1/4 c White or red wine
1 cn (15-ounce) white beans;
1 tb Vegetable oi
3/4 c Frozen onions; chopped
1 cn (15-ounce) black beans;
1/2 lb Turkey kielbasa sausage;
1 1/2 c Nonfat chicken broth
1 ts Bottled minced garlic
1/2 ts Thyme
 Cayenne pepper or tabasco

Heat oil in large, nonstick skillet on medium-high. Cook sausage, onions  and garlic in oil for 2 minutes. Add rice, wine and chicken broth. Reduce  heat to medium, cover pan and cook 5 minutes. Meanwhile, combine onion  powder, thyme, oregano and pepper in a small bowl or cup; add to rice  mixture along with white and black beans, cayenne pepper to taste, stewed  tomatoes and shrimp. Cover and cook 9 minutes over medium-low heat,  stirring occasionally. Serve at once or simmer until ready to eat.    You can use andouille sausage or salami instead of kielbasa; red beans  instead of white; chicken (cook it with the sausage and onions) instead of  shrimp.    Recipe by: The Portland Oregonian    Posted to MC-Recipe Digest V1 #781 by John Snell, jws@teleport.com on

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Nutrition

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Serving Size: 1 Serving (161g)
Recipe Makes: 6 Servings

Calories: 214
Calories from Fat: 4 (2%)

Amt Per Serving		% DV

	Total Fat 0.4g	1 %
	Saturated Fat 0.1g	0 %
	Monounsaturated Fat 0.1g
	Polyunsanturated Fat 0.1g
Cholesterol 0mg		0 %
Sodium 233.3mg		8 %
Potassium 83.5mg		2 %
Total Carbohydrate 45.2g		13 %
	Dietary Fiber 0.1g	0 %
	Sugars, other 45.1g
Protein 4.1g		6 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 214

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