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Oven-Roasted Boston Scrod
Learn how to prepare traditional Northeastern meals and dishes that will delight even the staunchest Yankee stomach.
Jambalaya
Yield: Makes 8 servings
Ingredients:
1
teaspoon vegetable oil
1/2
pound 99% fat-free smoked deli ham, cubed
1/2
pound smoked sausage, cut into 1/4-inch-thick slices
1
large onion, chopped
1
large green bell pepper, chopped (about 1-1/2 cups)
3
stalks celery, chopped (about 1 cup)
3
cloves garlic, minced
1
can (about 28 ounces) diced tomatoes
1
can (about 14 ounces) fat-free reduced-sodium chicken broth
1
cup uncooked rice
1
tablespoon Worcestershire sauce
1
teaspoon salt
1
teaspoon dried thyme leaves
1/2
teaspoon black pepper
1/4
teaspoon ground red pepper
1
package (12 ounces) frozen medium raw shrimp, thawed
Fresh chives (optional)
Preparation:
1.
Preheat oven to 350°F. Spray 13X9-inch baking dish with nonstick cooking spray.
2.
Heat oil in large skillet over medium-high heat until hot. Add ham and sausage. Cook and stir 5 minutes or until sausage is lightly browned on both sides. Remove from skillet and place in prepared dish. Place onion, bell pepper, celery and garlic in same skillet; cook and stir 3 minutes. Add to sausage mixture.
3.
Combine tomatoes with juice, broth, rice, Worcestershire sauce, salt, thyme, black and red peppers in same skillet; bring to a boil over high heat. Reduce heat to low and simmer 3 minutes. Pour over sausage mixture and stir until combined.
4.
Cover tightly with foil and bake 45 minutes or until rice is almost tender. Remove from oven; place shrimp on top of rice mixture. Bake, uncovered, 10 minutes or until shrimp are pink and opaque. Garnish with chives, if desired.
Nutritional Information:
| Serving Size: 1 cup Jambalaya | |
| Sodium | 1,427 mg |
| Protein | 21 g |
| Fiber | 2 g |
| Carbohydrate | 28 g |
| Cholesterol | 97 mg |
| Saturated Fat | 4 g |
| Total Fat | 11 g |
| Calories from Fat | 34 % |
| Calories | 302 |
Dietary Exchange:
| Fat | 1-1/2 |
| Meat | 3 |
| Vegetable | 2 |
| Starch | 1 |
This recipe appears in:
Southern
