Meal Total (per plate): 245 cal., 5 g total fat (1 g sat. fat), 121 mg chol., 712 mg sodium, 32 g carb. (6 g fiber, 9 g sugars), 18 g pro. Exchanges: 2 vegetable, 1 starch, 2 lean meat, 1 fat.

Shrimp Jambalaya

Carb. per serving 32 g

Servings 4 (1¼ cups jambalaya with about 6 shrimp and ⅓ cup rice each)   Prep 30 minutes   Cook 16 minutes

• 1 pound fresh or frozen medium shrimp
• 1 to 2 tablespoons olive oil
• 2 teaspoons salt-free Cajun seasoning
• 2 cups chopped green sweet peppers
• 1 cup chopped onion
• 1 cup chopped celery
• 2 cloves garlic, minced
• 2 cups chopped tomatoes
• 1 cup reduced-sodium chicken broth
• ¼ cup no-salt-added tomato paste
• ¼ teaspoon bottled hot pepper sauce
• ⅛ teaspoon salt
• 1 tablespoon lemon juice
• 1⅓ cups hot cooked brown rice
• ¼ cup sliced green onions
•   Salt-free Cajun seasoning (optional)

1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp and pat dry with paper towels. In a very large skillet heat 1 tablespoon of the oil over medium heat. Toss shrimp with 1 teaspoon of the Cajun seasoning to coat. Cook shrimp in hot oil for 2 to 4 minutes or until shrimp are opaque, stirring frequently. Remove shrimp from skillet; keep warm.

2. If needed, heat an additional 1 tablespoon oil over medium heat. Cook the sweet peppers, onion, celery, and garlic in the hot oil for 8 to 10 minutes or until vegetables are tender, stirring occasionally. Stir in tomatoes, chicken broth, tomato paste, the remaining 1 teaspoon Cajun seasoning, the hot pepper sauce, and salt. Bring to boiling; reduce heat. Simmer, uncovered, about 6 minutes, stirring occasionally. Stir in shrimp and lemon juice; heat through.

3. Evenly divide rice among four shallow serving bowls. Evenly divide jambalaya among bowls. Top each serving with 1 tablespoon of the green onions. If desired, sprinkle with additional Cajun seasoning.

Per serving: 245 cal., 5 g total fat (1 g sat. fat), 121 mg chol., 712 mg sodium, 32 g carb. (6 g fiber, 9 g sugars), 18 g pro. Exchanges: 2 vegetable, 1 starch, 2 lean meat, 1 fat.

Time-Saver Rather than cooking your own rice, start with a bag of cooked brown rice and heat according to the package directions.