Sausage Jambalaya - Under 500 calories!

We've become a big fan of jambalya in recent months. It's cheap, easy, quick and with a little help from reduced fat sausages; not too unhealthy. In fact this comes in at under 500 calories per serving - not that you'd guess it from how filling it is. 

We have tweaked a recipe we found on the Tesco website to make it a little more waistline friendly. You'll need the following:

• 200g long grain rice
• 1tbsp olive oil
• 8 reduced fat sausages (Sainsburys Butchers Choice)
• Cajun Seasoning (can be bought in jars or sachets)
• 1 medium onion, finely chopped
• 400g tin of chopped tomatoes
• 250g of frozen mixed veg (small chunks work best)

First of all get prepped. Rinse the rice under cold water until the water runs clear, chop each sausage into 3 chunks, slice your onion and measure out 400ml of water.

Now, lets get cooking!

1. Heat the tablespoon of oil in a large pan and brown the sausages
2. Once brown add the onions and the cajun seasoning (how much you add is really down to personal preference) and stir. Cook for another 2 minutes.
3. Pop in the washed rice, stir in for 30 seconds and then add the water and tomatoes - it'll look really sloppy but don't worry, it will thicken up. 
4. Bring to the boil and then cover and lower the heat to simmer it for 10 minutes.
5. Add the frozen veggies, stir it again and cook for another 10 minutes. 
6. Et voila! Serve it up - we find this does the two of us for two nights.

Vital stats:

471 calories per serving

63g of carbs

13g fat

25g protein

8g sugar

83p per serving (all basic/value products apart from the sausages)