Jambalaya and Cornbread
 
Prep time
Cook time
Total time
 
A thick hearty healthy stew made with chicken sausage, shrimp and vegetables served with a moist, light, low calorie corn bread.
Serves: 6 cups of Jambalaya and 16 slices of corn bread
Ingredients
  • Jambalaya Ingredients:
  • 6 oz. (about 2 links) fully cooked chicken sausage (I used Trader Joe's JalapeƱo sausage)sliced into coins
  • One 14.5-oz. can fire-roasted diced tomatoes - no salt (not drained)
  • 1 cup onion, diced
  • 1 cup green bell pepper, seeded, diced
  • 1 cup celery, diced
  • 1 cup low-sodium fat-free chicken broth
  • ½ cup uncooked brown rice
  • 1 tbsp. garlic, diced
  • 1 tsp. Cajun seasoning
  • ½ tsp. hot sauce, or more to taste
  • ¼ tsp. dried oregano
  • ¼ tsp. dried thyme
  • 6 oz. raw shrimp, tails removed, deveined, chopped
  • Optional: salt and black pepper
  • *
  • **Cornbread ingredients**
  • 1 cup cornmeal
  • 1 cup whole wheat pastry flour
  • ¼ cup powdered sugar
  • 1 tbsp. baking powder
  • 1 tsp. salt
  • 1 cup coconut milk, unsweetened (from carton)
  • 6 tbsp. melted butter or margarine (I used Brummel and Brown)
  • ¼ cup egg substitute or 1 egg
  • 1 cup corn (fresh from cob)
Instructions
  1. Directions for the Jambalaya:
  2. Add all ingredients except shrimp to a large pot on the stove. Mix thoroughly. Bring to a boil.
  3. Reduce heat to medium low. Cover and simmer until veggies are tender and rice is fluffy, about 35 minutes.
  4. Add shrimp and re-cover. Continue to cook until shrimp are tender and cooked through, about 6 minutes.
  5. If you like, season to taste with salt, black pepper, and additional hot sauce.
  6. When you set the Jambalaya to cook, that is when I started the cornbread. They were done at the same time.
  7. **Directions for Cornbread**
  8. Preheat oven to 400 degrees
  9. Spray an 8 x 8 brownie pan with cooking spray; set a side.
  10. In a medium bowl, add cornmeal, flour, sugar, baking powder and salt; set aside.
  11. In a blender, add coconut milk, melted butter, egg and corn, blend until corn is broken sown and mixture is smooth; about 30 seconds.
  12. Add coconut mixture to flour mixture and mix until combined. Do not over mix. Pour batter into prepared baking dish and bake for 15 - 20 minutes or until toothpick inserted int the center comes out clean. Cut into 16 slices.
Notes
Calories per 1½ cups of Jambalaya: 168, Fat: 3.8, Cholesterol: 110. Sodium: 395, Potassium: 279, Carbs: 16, Fiber: 2.6, Sugar: 2.5, Protein: 17

Calories per slice of Cornbread: 91, Fat: 2.8, Cholesterol: 0. Sodium: 290, Potassium: 43, Carbs: 15, Fiber: 2, Sugar: 2.3, Protein: 2.2
Nutrition Information
Serving size: 1½ cups of Jambalaya and Corn Bread
Recipe by Peanut Butter and Peppers at http://www.peanutbutterandpeppers.com/2013/09/05/white-oak-plantation-and-jambalaya-and-cornbread/