Grilled Jambalaya with Brown Rice
Recipe adapted from Eating Well Magazine June 2020.I love Cajun flavors, but the sodium in most Cajun Seasoning is too high. Be sure to read the labels and try to find "Salt-Free" brands, or the lowest sodium possible.Andouille sausage is also a favorite, but like most pork sausage it tends to be high in Saturated Fat. Because of that, I reduced the amount of Andouille in the original recipe to 6 ounces. This minor adjustment saves you 2 grams of Saturated Fat and you won't notice that there is less sausage since the dish has so much already going for it.
Equipment
- Grill or Grill Pan
- Indoor Grill
Ingredients
- 3 tablespoons Grapeseed Oil
- 1 cup Long Grain Brown Rice
- 1¾ cups Water
- 6 ounces Andouille Sausage about 2 links
- 8 ounces Jumbo Shrimp (21-25) peeled and deveined
- 1 medium Green Bell Pepper cut into 2-inch pieces
- 1 large Red Onion cut into 2-inch pieces
- 8 ounces Frozen Whole Okra thawed
- 2½ teaspoons Salt-Free Cajun Seasoning or lowest sodium
- 1¼ teaspoons Celery Seed
- 1 large Tomato
- Green Onions optional garnish
Instructions
Cook the Rice
- Heat 1 tablespoon oil in a medium saucepan over medium-high heat. Add rice and cook for 2 minutes, or until lightly toasted, stirring frequently. Add water and reduce heat to simmer. Cover and cook for 40-45 minutes.
Get Ready to Grill
- If using wooden skews, soak in water for at least 1 hour.Spice mix: In a small bowl combine 2 teaspoons Cajun seasoning, 1 teaspoon celery seed, and ½ teaspoon black pepper. Set aside.Thread sausage, shrimp, bell pepper, onion, and okra on separate skewers. Place on cookie sheet(s). Drizzle with remaining 2 tablespoons oil and sprinkle with Spice Mix.Preheat the grill or griddle to medium or 350°F.
Get Grillin'
- Grill the skewers on preheated grill or griddle until slightly charred. Sausage and shrimp should take about 5 minutes. Vegetable will take about 5-10 minutes.Grill the tomato halves last if using a grill pan since they are a bit more juicy.Transfer to a platter and cover with foil to keep warm.
Plate and Serve
- Chop the grilled tomato and stir into the cooked rice along with the remaining ½ teaspoon Cajun seasoning, remaining ¼ teaspoon each of celery seed and black pepper.Divide the rice evenly between 4 big bowls or plates. Top each with equal amounts (sausage, shrimp, bell pepper, onion, and okra) of skewers. Garnish with sliced green onions.
Notes
I'm not a fan of using the outdoor grill to cook any kind of skewers. Therefore, I "grilled" everything on my stove top griddle pan. The meat, the veggies, and even the tomato halves were all cooked on the griddle.
Nutrition Facts
Grilled Jambalaya with Brown Rice
Amount per Serving
Calories
400
% Daily Value*
Fat
17
g
26
%
Saturated Fat
2
g
13
%
Cholesterol
110
mg
37
%
Sodium
402
mg
17
%
Carbohydrates
49
g
19
%
Fiber
7
g
29
%
Sugar
3
g
3
%
Protein
17
g
34
%
Carb Count
3
19
%
* Percent Daily Values are based on a 2000 calorie diet.
Food Groups ***Meat = 2 servings, Grains = 2.5 servings, Vegetables = 1 servings
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