FLAVOR BOOSTER Cooking rice in chicken broth instead of water makes a richer tasting dish, without adding much to the calorie count. Andouille sausage, a Cajun specialty, has a pronounced smokiness; a little goes a long way.

　　

Ingredients

serves 4

　　1 tablespoon olive oil

　　1 small onion, finely chopped

　　1 can (14.5 ounces) low-sodium chicken broth

　　1 cup long-grain white rice

　　Coarse salt and ground pepper

　　2 red bell peppers, ribs and seeds removed, sliced lengthwise into thin strips

　　8 ounces precooked andouille or kielbasa sausage, halved lengthwise and thinly sliced crosswise

　　1 pound large shrimp, peeled and deveined

　　

Step 1

In a medium saucepan, heat 1 1/2 teaspoons oil over medium. Add onion; cook until softened, stirring occasionally, 3 to 5 minutes. Add broth and bring to a boil. Stir in rice; season with salt and pepper. Cover, reduce heat to low, and simmer until rice is tender, about 20 minutes.

　　

Step 2

Meanwhile, in a large nonstick skillet, heat remaining 1 1/2 teaspoons oil over medium. Add bell peppers and cook until crisp-tender, stirring occasionally, 4 to 6 minutes. Add sausage and shrimp; cook until sausage is heated through and shrimp are opaque throughout, 3 to 5 minutes. Season with salt and pepper.

　　

Step 3

To serve, divide rice among four shallow bowls; top with shrimp mixture, and drizzle with any pan juices.

　　

Nutrition Information

Step 4

(Per Serving)

　　

Step 5

Calories: 423

　　

Step 6

Fat: 7.6g (1.7g Saturated Fat)

　　

Step 7

Protein: 35.9g

　　

Step 8

Carbohydrates: 49.8g

　　

Step 9

Fiber: 2g

　　Everyday Food: Light