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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
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Hello, New Orleans! Mark Twain once said, New Orleans food is as delicious as the less criminal forms of sin. Speaking nutritionally, meat-heavy jambalaya is a misdemeanor. But toss in chicken instead of andouille sausage and pick a leaner cut of ham keep the shrimp, of course and you can dine with a clear conscience. Use brown rice instead of white and be generous with the veggies, and one bowl will provide 4 grams of fiber and 20 essential vitamins and minerals. Pretty impressive for a Fat Tuesday feast. Ingredients:
1 tbsp olive oil |
1 large onion, chopped |
2 medium cloves garlic, peeled |
1 large green bell pepper, cored, seeded and chopped |
2 celery stalks, diced |
3 tbsp fresh italian parsley, minced |
4 oz extra-lean smoked ham, cut into 1/2-inch cubes |
5 oz boneless, skinless chicken breast, diced |
1 large bay leaf |
1 tsp cayenne pepper |
1 can (28 oz) diced tomatoes |
1 can (8 oz) tomato sauce |
3/4 cup brown rice, uncooked |
1 1/2 lb medium shrimp, peeled, deveined and chopped into bite-sized pieces |
Directions:
1. Add oil to a large nonstick saucepan. Over medium heat, sauté onion, garlic, bell pepper and celery until onion is translucent. Add parsley, ham, chicken, bay leaf, and cayenne pepper. Cook, stirring often, 5 to 6 minutes. Add tomatoes (with juice), tomato sauce, and 1 3/4 cups cold water. Gently simmer, uncovered, stirring occasionally, about 5 minutes. Pour rice into the pan and stir well. Bring mixture to a boil. Lower heat and simmer, covered, 45 minutes or until rice is cooked and absorbs most of the liquid. Stir in shrimp and cook 5 minutes more. Remove bay leaf. Season to taste with cayenne pepper and salt.
2. Nutritional analysis per serving: 340 calories, 7 g fat (1.5 g saturated fat) Nutritional analysis provided by Self
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