Foil-Pouch Dinners: Cajun Jambalaya

 
 I came across this recipe in “Clean Eating” magazine and
thought it was a neat concept. 
Easy meals with no clean up! Try it tonight!  P.S. Benoit’s Best is a great tasting salt free seasoning.  Enjoy!

Ingredients:
·     
1 lb raw shrimp, 26/30 size, peeled and
deveined, tail on

·     
4 oz boneless, skinless chicken breast, diced
into 1 in pieces

·     
1 all-natural low-sodium turkey sausage, sliced

·     
½ medium white onion, diced

·     
1 medium green bell pepper, stem and seeds
removed and discarded, diced

·     
1 rib celery, diced

·     
1 ½ medium vine-ripe tomatoes, cored and diced

·     
2 cloves garlic, minced

·     
1 ½ tbsp salt-free Cajun seasoning

·     
1 cup all-natural instant brown rice

·     
½ cup low-sodium chicken broth

·     
Sea salt and fresh ground black pepper, to taste

·     
Olive oil cooking spray

Directions:
·     
Preheat oven to 400ºF

·     
In a large mixing bowl, toss together all
ingredients except cooking spray, mixing well until combined.

·     
Prepare 2 foil pouches:

1.     Tear
off a piece of heavy duty aluminum foil about 20 inches in length and place
onto a flat surface, long side facing you.  Fold over long edges of foil parallel to your counter by
about ½ inch so liquid will not run off.

2.     Spray
each piece of foil with cooking spray. 
Divide mixture evenly among both pieces of foil.

3.     Grasp
top and bottom edges of the foil (the long sides) and pull up over the food,
pinching together at the top.

4.     Begin
folding foil down toward the food until it is about 2 inches from the food.

5.     Grasp
the right side of the foil and fold over a few times toward the center to
seal.  Take hold of the left side
of the foil and repeat.

·     
Place pouches on baking tray and slide onto
middle rack of preheated oven for 25 minutes or until rice and proteins are
fully cooked.  (When cooked rice
will be soft and proteins will be firm and opaque.)  To test for doneness, carefully open 1 pouch and taste a few
grains of rice from the center of the pouch.  If necessary close pouch and return to oven for 5 more
minutes.

·     
Carefully open pouch and pour mixture into a
large serving bowl; serve immediately

Nutrition Facts: 
1 ½ cup serving:  339
calories, 5 g fat, 1 g saturated fat, 350 mg Omega-3s, 840 mg Omega-6s, 24 g
carbohydrates, 3 g fiber, 3 g sugar, 46 g protein, 354 mg sodium, 171 mg
cholesterol

Estelle L. Benoit, RD, LDN
Source:  Clean
Eating July/August 2010 Magazine