EagleTribune.com, North Andover, MA

Lifestyle

March 12, 2014

Variations on a theme

(Continued)

Add the chicken, tomatoes, vegetable and seasonings (see below), rice, chicken broth and bay leaves. Bring to a boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until the rice is tender, stirring occasionally. Add the seafood and cook for another 5 to 10 minutes, or until the seafood is cooked through. Season with salt and pepper. Remove and discard the bay leaves before serving.

NEW ENGLAND VARIATION:

Use bulk breakfast-style sausage. For the vegetables and seasonings use 2 tablespoons minced fresh sage, 1/4 cup chopped fresh parsley, 1 large sweet potato, peeled and diced, and 1/2 bunch of Swiss chard, chopped. For the seafood, use lobster meat if available, otherwise use peeled and deveined raw shrimp.

Nutrition information per serving: 360 calories; 100 calories from fat (28 percent of total calories); 11 g fat (2.5 g saturated; 0 g trans fats); 85 mg cholesterol; 36 g carbohydrate; 2 g fiber; 2 g sugar; 26 g protein; 500 mg sodium.

SOUTHWEST VARIATION:

Use a diced spicy sausage, such as chorizo. For the vegetables and seasonings use 1 tablespoon chili powder, 2 teaspoons cumin, 1 cup frozen or canned corn kernels, 1 minced chipotle pepper plus 1 tablespoon adobo sauce from a can of chipotles in adobo, and a 3.8-ounce can sliced black olives. Omit the seafood and instead use a 15-ounce can of drained and rinsed black beans. Finish with 1/4 cup chopped fresh cilantro.

Nutrition information per serving: 450 calories; 180 calories from fat (40 percent of total calories); 20 g fat (6 g saturated; 0 g trans fats); 65 mg cholesterol; 42 g carbohydrate; 5 g fiber; 2 g sugar; 24 g protein; 810 mg sodium.

WEST COAST VARIATION:

Use 12 ounces of an herbed chicken or turkey sausage, along with 4 ounces chopped prosciutto. In place of the crushed tomatoes, use a 6.35-ounce container of prepared pesto and a 14-ounce can of artichoke hearts (drained), the zest and juice of 1 orange and 1 lemon, and 2 tablespoons chopped fresh tarragon. Use lump crabmeat for the seafood. Serve topped with sliced avocado.

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Nutrition information per serving: 450 calories; 170 calories from fat (38 percent of total calories); 18 g fat (4 g saturated; 0 g trans fats); 105 mg cholesterol; 39 g carbohydrate; 4 g fiber; 3 g sugar; 31 g protein; 1,050 mg sodium.

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