“Jambalaya SERVES 6 SUMMER HIGH PROTEIN SUPER FOOD Shrimp, a traditional ingredient in jambalaya, can be environmentally questionable, but it’s perfectly possible to buy good shrimp, whether fresh or frozen, in your supermarket. For health and environmental reasons, avoid shrimp that’s farmed in Asia or South America, or that’s wild caught by trawlers anywhere in the world. Instead, choose shrimp that’s wild caught with traps or that’s farmed in”“the United States, because the U.S. seafood regulations are quite strict. To make your life easier, you can buy shrimp already cleaned, with its shells and veins removed. For this recipe, source out shrimp that are labeled “16/20,” which means there are sixteen to twenty per pound and are quite large. 2 SKINLESS, BONELESS CHICKEN BREASTS, CUT INTO STRIPS FRESHLY GROUND BLACK PEPPER 1 TABLESPOON EXTRA-VIRGIN OLIVE OIL 1 RED ONION, PEELED AND CHOPPED 1 TABLESPOON MINCED GARLIC 1 RED BELL PEPPER, SEEDED AND CHOPPED 1 YELLOW BELL PEPPER, SEEDED AND CHOPPED 3 SCALLIONS, SLICED” “2 CUPS LONG-GRAIN BROWN RICE OR ANOTHER FAVORITE WHOLE GRAIN 3 CUPS LOW-FAT, LOW-SODIUM CHICKEN BROTH SPLASH OF HOT SAUCE ¼ TEASPOON CAYENNE PEPPER 6 (16/20 COUNT) SHRIMP, SHELLED, DEVEINED, AND CHOPPED COARSELY 1. Preheat the oven to 300°F. 2. Season the chicken breast lightly with pepper. 3. In a large, ovenproof skillet over medium-high heat, heat the oil and sauté the chicken until just cooked through, about 3 minutes. Remove the chicken to a clean plate. 4. Do not wipe out the skillet; return it to the heat. Add the” “onion, garlic, bell peppers, and scallions to the skillet and sauté until tender, about 5 minutes. 5. Add the chicken to the skillet and stir to combine. Add the rice, broth, hot sauce, cayenne, and shrimp. 6. Bring the liquid to a boil, then reduce the heat to medium-low. Simmer for about 5 minutes, stirring constantly. 7. Cover the skillet with a lid and bake for about 45 minutes. 8. Remove the cover and bake an additional 10 minutes. 9. Serve over brown rice.”
Posted on: Wed, 05 Mar 2014 15:45:47 +0000
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