MealsFebruary-March 2011

Gluten-Free Andouille and Shrimp Jambalaya

SERVES 4 TO 6

<br>©Thinkstock


©Thinkstock

Cajun food can easily be made gluten free. High-fiber okra, which contains vitamin K and other antioxidants, can become “slimy” when cooked. To prevent this, sauté the okra without other ingredients, adding a fresh lime cut into eighths. Then add the cooked okra to the jambalaya just before serving. This dish can be made with chicken. Recipe at bottom.

1 tablespoon grape seed oil, olive oil or coconut oil
1 large onion, diced
2 cloves garlic, minced
6 ounces gluten-free Andouille sausage, sliced
1 cup uncooked long-grain rice, rinsed
2 cups gluten-free chicken broth
1 (14.5-ounce) can chopped tomatoes in tomato juice
¼ cup tomato sauce
1 pound raw shrimp, peeled and de-veined
¼ teaspoon cayenne pepper, to taste
½ teaspoon dried oregano
½ teaspoon dried thyme
¼ teaspoon fresh ground pepper
½ cup fresh parsley, chopped
1 cup chopped okra, optional

1. Heat olive oil in a 4-quart saucepan. Add onions, garlic and sausage and sauté for 5 minutes. Add uncooked rice and cook for 2 minutes.

2. Add chicken broth, tomatoes with liquid and tomato sauce and cook over medium heat until mixture begins to boil. Reduce to a simmer; cover and cook for 20 to 25 minutes.

3. Add shrimp, spices and cook for 5 more minutes. Stir in cooked okra, if desired. Taste and adjust seasonings. Sprinkle with parsley before serving.

Each serving contains Each serving contains 330 calories, 9g total fat, 4g saturated fat, 0g trans fat, 138mg cholesterol, 571mg sodium, 33g carbohydrate, 3g fiber, 24g protein.

For Andouille and Chicken Jambalaya, substitute 4 to 6 bone-in chicken thighs for the shrimp. Follow recipe directions up to step 2 when temperature is reduced to a simmer. Place chicken pieces on top of rice mixture. Then cover and simmer mixture for 25 minutes. Add spices and stir in cooked okra, if desired. Taste and adjust seasoning.

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