“Jambalaya and a crawfish pie and file gumbo” wrote Hank Williams in “Jambalaya on the Bayou” immortalizing the hearty, Cajun country cooking served on the back country of Louisiana.
This is a frontier-style dish that uses anything that is on hand. Usually, chicken, tomatoes and rice are considered essential to the dish. Serve it the way they do in Louisiana with the hot pepper sauce placed right on the table.
Helpful hints:
• Buy peeled shrimp.
• To save preparation time, buy sliced onion, celery and green pepper in the produce section of the market.
• Minced garlic can be found in the produce section of the market.
Countdown:
• Make jambalaya.
• While jambalaya is cooking, make salad.
Shopping list:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 12 ounces bone-in chicken breast, 1/4 pound peeled shrimp, 1 small bunch celery, 1 small green pepper, 1 medium tomato, 1 bag, washed-ready-to-eat salad, 1 bottle dried thyme, 1 bottle cayenne pepper and 1 bottle cider vinegar.
Staples: onion, minced garlic, canola oil, long-grain white rice, fat-free, low-salt chicken broth and hot pepper sauce.
Jambalaya
Recipe by Linda Gassenheimer
1 tablespoon canola oil
12 ounces bone-in chicken breast, cut into 6 pieces
1 quarter medium onion, sliced, about 1/2 cup
2 teaspoons minced garlic
1 stalk celery, sliced(1/2 cup)
1 cup sliced green bell pepper
1/2 cup long-grain, white rice
1/4 teaspoon cayenne pepper
1/2 teaspoon dried thyme
2 1/2-cups fat free, low-salt chicken broth
1/4 pound peeled shrimp
1 medium tomato, cut into cubes (1 cup)
1/2 tablespoon cider vinegar
Hot pepper sauce to serve on the side
Heat oil in nonstick skillet over medium-high heat. Remove skin from the chicken and add to the skillet. Brown 5 minutes turning during that time to brown all sides. While chicken in browning, add onions and let sauté on one side of skillet with chicken.
Remove chicken from skillet, leaving onions to continue sautéing. Add garlic, celery and green pepper and sauté until vegetables are wilted, 3 to 4 minutes. Stir in rice, cayenne pepper, and thyme.
Add chicken broth to the skillet. Stir well, cover and simmer 10 minutes. Add a little water if skillet becomes dry. Return chicken to skillet and simmer, covered, another 5 minutes. Remove cover and add shrimp. Simmer 3 more minutes or until shrimp turns pink. Chicken will be tender and rice cooked through. Fold in tomatoes and vinegar and bring to simmer for one minute.
Yield 2 servings.
Per serving: 506 calories (20 percent from fat), 11.1 g fat (1.5g saturated, 5.3 monounsaturated), 187 mg cholesterol, 51.8 g protein, 49.6 g carbohydrates, 3.8 g fiber, 346 mg sodium.
Salad
4 cups washed, ready-to-eat salad
2 tablespoons reduced-fat oil and vinegar dressing
Add salad to a bowl and toss with dressing.
Yield 2 servings.
Per serving: 27 calories (13 percent from fat), 0.4 g fat (0.1 g saturated, 0.3 monounsaturated), 1 mg cholesterol, 1.2 g protein, 3.8 g carbohydrates, 2 g fiber, 12 mg sodium.
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