Health

Cajun Sausage, Peppers, and Onions Over Brown Rice

cajun-sausage-peppers John Kernick

Ingredients

  • 2 teaspoons peanut oil, divided
  • 1 large onion, sliced
  • 2 orange bell peppers, sliced
  • 2 zucchini, cut into 1/4-inch-thick slices
  • 1 tablespoon low-sodium Cajun seasoning
  • 1 cup low-sodium chicken broth, divided
  • 1/2 pound precooked andouille-style chicken sausage, cut into rounds
  • 1/2 pound large shrimp, peeled and deveined
  • 3 cups cooked brown rice
  • 1/4 cup flat-leaf parsley leaves

Preparation


1. Heat wok or large skillet over medium-high heat. Add 1 teaspoon oil; cook onion 2 minutes. Add pepper; cook 2 minutes. Stir in zucchini; cook 2 minutes. Add Cajun seasoning and 1/2 cup broth; cook 2 minutes. Transfer to bowl; cover.

2. Add 1/2 teaspoon oil to wok; cook sausage 3 minutes. Transfer to bowl; cover.

3. Add remaining 1/2 teaspoon oil to wok; cook shrimp 3 minutes. Add remaining 1/2 cup broth, rice, vegetables, and sausage; cook until hot. Top with parsley; serve.



    Prep: 30 minutes; Cook: 15 minutes.
  • Yield: Makes 4 servings (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving: 369
Fat per serving: 8g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1g
Protein per serving: 27g
Carbohydrate per serving: 47g
Fiber per serving: 6g
Cholesterol per serving: 130mg
Iron per serving: 3mg
Sodium per serving: 685mg
Calcium per serving: 67mg