Lighten it up!


I just finished prepping to make my favorite Jambalaya recipe tomorrow, and I thought this would be a great opportunity to update the recipe with nutrition information.
 Of course, as soon as I look at the nutrition breakdown, I realize the sausage is full of saturated fat and sodium. So I may consider switching out the sausage for shrimp. Replacing one sausage link with 3 oz of shrimp saves 76 calories, 10 g fat, 3.5 g sat fat and 810 mg sodium per serving! 

Cajun Rice a la Ocean City

Ingredients:
1/2 onion, finely diced
1 can dark red kidney beans
3 stalks celery, finely chopped
1 red bell pepper, finely chopped
4 pack of precooked Cajun Andouille sausage, sliced
Bouillon cube (Recommended: Edward & Sons Not Chick'n) 
Worcestershire sauce
1 1/2 cups white rice
Salt & Pepper

Directions:
1. Boil 3 1/3 cups of water, drop in 1 bouillon cube and allow to melt, pour in rice
2. Sauté onion, celery, and bell pepper, flavoring with Worcestershire sauce, salt, and pepper to taste
3. Stir continuously, adding more sauce as it cooks
4. When the onions are browned, heat up the beans and sausage with the other vegetables
5. When the sausage is heated through, serve vegetable mixture on top of the white rice


Allergens: Soy (broth)
Nutrition (1/4 recipe w/ 1 sausage link): 345 calories, 12 g fat, 4 g sat fat, 51 mg cholesterol, 1249 mg sodium, 523 mg potassium, 38 g carbohydrate, 8 g fiber, 1 g sugar, 23 g protein, 4% vit A, 7% vit C, 5% calcium, 18% iron, 15% copper, 26% folate, 11% magnesium, 36% manganese, 15% niacin, 18% phosphorous, 11% selenium, 16% thiamin

"Lighten it Up!"
Allergens: Shellfish, soy (broth)
Nutrition (1/4 recipe w/ 3 oz shrimp): 269 calories, 2 g fat, .5 g sat fat, 167 mg cholesterol, 839 mg sodium, 677 mg potassium, 37 g carbohydrate, 8 g fiber, 26 g protein, 5% vit A, 10% vit C, 8% calcium, 29% iron, 23% vit B-12, 12% vit B-6, 22% copper, 27% folate, 18% magnesium, 38% manganese, 26% niacin, 30% phosphorous, 10% riboflavin, 59% selenium, 18% thiamin, 16% zinc

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