Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Those who are allergic to gluten should use gluten-free pasta in this dish.
"Yeah, I've been around. They want me to find the man who rules the Universe, but I don't care to meet him. I believe the man can't cook."
-Douglas Adams, Author
The refrigerator light goes on...
Sausage is one of those ingredients that speaks most to the reasons for locally sourced food. The large companies make "low fat" sausages that on the one hand are better choices health-wise, but they are highly processed and some that I have looked at contain MSG as well as other questionable ingredients.
I picked up a package of locally made andouille sausage and there was less saturated fat listed on the package than those from the big companies and less sodium as well. In a dish like this one, if you find a sausage that contains much more than 500 mg in a 2 ounce serving, leave out the added salt.
Jambalaya Salad - Low Sodium Version
Servings: 4 | Serving size: about 2 cups
Cooking Time: 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6.
This recipe makes great leftovers and keeps well for about 48 hours in the refrigerator.
| 3 quarts | water |
| 8 ounces | whole wheat or gluten-free pasta (shells, spirals or macaroni) |
| 1 tsp | olive oil |
| 1 large | onion (diced) |
| 4 ounces | andouille sausage |
| 1 15 ounce can | no salt added diced tomatoes |
| 1 cup | water |
| 3 tsp | no salt added Creole seasoning |
| 1/2 tsp | dried thyme |
| 1 lb | shrimp (peeled and deveined) |
| fresh ground black pepper (to taste) | |
| 1 large | green bell pepper (diced) |
| 2 | ribs celery (diced) |
| 2 Tbsp | non fat mayonnaise |
Place the water in a large sauce pan over high heat. When the water boils add the pasta. Cook until the pasta is al dente (about 15 minutes). Drain the pasta when done.
While the pasta is cooking, place the olive oil in a large skillet over medium high heat. Add the onions and cook for about 5 minutes, stirring frequently.
Peel the casing from the sausage and discard. Dice the sausage. When the onions are translucent, add the diced sausage and cook for about 5 minutes, stirring frequently.
Add the tomatoes, water, Creole seasoning, thyme and pepper. Cook for about 20 minutes over medium low heat, stirring occasionally. Cook until there is almost no liquid left, then add the shrimp.
Cook for another 5 minutes until the shrimp is cooked through. Remove the shrimp and sauce to a large bowl and add the cooked pasta to the shrimp mixture.
Mix well and chill in the refrigerator.
When the salad is cold, add the bell pepper, celery and mayonnaise and fold together. Chill until ready to serve.
Nutrition Facts
Serving size: about 2 cups
Servings: 4
Amount Per Serving
| Calories 495 | Calories from Fat 107 |
| % Daily Value |
| Total Fat 12g | 18% |
| Saturated Fat 3g | 6% |
| Monounsaturated Fat 5g | |
| Trans Fat 0g | |
| Cholesterol 191mg | 64% |
| Sodium 437mg | 18% |
| Total Carbohydrates 63g | 21% |
| Dietary Fiber 9g | 36% |
| Sugars 9g | |
| Protein 38g |
| Vitamin A 19% | Vitamin C 91% |
| Calcium 16% | Iron 38% |
| Vitamin K 29 mcg | Potassium 866 mg |
| Magnesium 156 mg | |