Dietitians Dish – September 19, 2022
Stock Up for the Best Dinner Yet!
Best Yet foods offer a great quality at a reasonable price. When you have the opportunity, stock up to replenish your pantry and freezer. You can combine these items with a few fresh ingredients for some quick and quality meals. This jambalaya dish from the American Heart Association is full of flavor, with a few healthier ingredients. Jambalaya is a staple of Louisiana cuisine, but this version features chicken and shrimp rather than smoked sausage to cut back on sodium and saturated fat.
![Yogurt Parfait](https://eatrightforlifeonline.com/home/wp-content/gallery/articles/DD_22_0919_2.jpg)
Cool down your palette and round out your meal with a fruit and yogurt parfait or frozen yogurt bark. Many combinations of fresh and dried fruits would make for a great ending to the best meal yet!
![Frozen Yogurt Bark](https://eatrightforlifeonline.com/home/wp-content/gallery/articles/DD_22_0919_3.jpg)
Cajun Jambalaya
![Cajun Jambalaya](https://eatrightforlifeonline.com/home/wp-content/gallery/articles/DD_22_0919_1.png)
- 3-1/2 cups cooked brown rice (from 1 cup uncooked rice)
- 2 tsps. canola oil
- 1 lb. boneless, skinless chicken breast, cut into 1-inch pieces
- 1 Tbsp. sodium-free Cajun or Creole seasoning
- 1 can (14.5 oz.) no-salt-added diced tomatoes
- 1 bag (14.4 oz.) frozen onion and pepper stir-fry mix, thawed
- 1/2 tsp. garlic powder
- 1/2 tsp. dried thyme, crumbled
- 1/4 tsp. salt
- 1/4 tsp. pepper
- 1/2 lb. raw medium shrimp, peeled
- 1/3 cup sliced green onions
Directions:
- Prepare the rice using the package directions, omitting any salt. Cover to keep warm.
- In a Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Add the chicken and Cajun seasoning blend. Cook the chicken for 5 minutes, or until almost cooked through, stirring constantly.
- Stir in the tomatoes, peppers & onions, garlic powder, thyme, salt, and pepper. Bring to a boil. Reduce the heat. Simmer for 5 minutes.
- Increase the heat to bring to a boil. Add the shrimp. Cook for 2 to 3 minutes, or until pink on the outside, stirring constantly. Stir in the cooked rice. Cook for 1 to 2 minutes, or until the rice is heated through. 5. Spoon the mixture into bowls. Sprinkle with the green onions.