Jambalaya

Ingredients

  • 1 Tbsp. canola oil
  • 2 medium chopped onions
  • 1 green pepper, cored and peeled
  • 2 stalks chopped celery
  • 2 cloves of garlic, minced
  • 16 oz. can diced tomatoes in puree, undrained
  • 2 cups low fat, low sodium chicken broth
  • 2 Tbsp. tomato paste
  • 1 tsp. salt
  • 1 ½ tsp. thyme
  • ¼ tsp. black pepper
  • ¼ tsp. cayenne pepper
  • 1 bay leaf
  • 8 drops hot pepper sauce
  • 1-1/2 cups uncooked long grain rice
  • 1 cup diced cooked ham
  • 1 cup boneless, skinless, cooked chicken breasts
  • 6 oz. shrimp, peeled and deveined

Instructions

Heat the oil in a large heavy pot. Add the onions, green pepper, celery, and garlic and saute over medium heat until softened. Add the tomatoes and liquid, the chicken broth, tomato paste, and seasonings, simmer, uncovered, for 10 minutes. Add the rice; cover and simmer for 10 minutes. Add the ham and chicken. Continue cooking, covered, for 10 to 15 minutes, or until the rice absorbs the liquid. Stir to mix well. Add the shrimp for the last 3 minutes of cooking. Remove the bay leaf before serving.


Number of Servings: 8
Serving Size:1-1/4 cups
Calories per Serving: 263
Total Fat: 4 grams
Total Carbohydrates: 37 grams

Source: American Diabetes Association