Smoked sausage jambalaya
Jamabalaya is a Creole one-pot dish usually made with meat, rice and vegetables in a rich tomato sauce. This smoked sausage version is really tasty and only has 377 calories per portion.
Preparation: 15 mins
Cooking: 25 mins
Serves: 4
Calories per serving: 377
Fat per serving: 11g
2 medium red onions, finely chopped
2 garlic cloves, crushed
2 celery sticks, chopped
1tsp mustard seeds
1 x 227g pack smoked pork sausage, sliced
1 red chilli, sliced
225g (8oz) brown basmati rice
2tsp vegetable stock powder
1 x 400g can chopped tomatoes
Salt and black pepper
1. Pre-heat a non-stick frying pan, add the onion and dry-fry until lightly browned. Add the garlic, celery, mustard seeds and sausage, then stir in the chilli, rice, stock powder and tomatoes.
2. Add sufficient water to cover the rice, approximately 600ml (1pt), and bring to the boil. Reduce the heat and simmer gently for 20 mins until the liquid has been absorbed and the rice is cooked.
3. Season to taste with salt and freshly ground black pepper and serve immediately.
Top tip: For a vegetarian jambalaya, substitute vegetarian sausages or Quorn pieces for the pork sausage.
Where to next?
Rosemary Conley's Gi Hip & Thigh Diet
Rosemary Conley's Kick-start Low GI Diet
