Lighter Jambalaya Recipe
Source of Recipe
Sunday_Dinner@yahoogroups.com
1 tablespoon olive oil
1 large onion chopped
2 medium cloves garlic, peeled and chopped
1 large green bell pepper, seeded and chopped
2 ribs celery, diced
3 tablespoons fresh Italian parsley, minced
4 ounces extra-lean smoked ham cut into 1/2-inch cubes
5 ounces skinless, boneless chicken breast, diced
1 large bay leaf
1 teaspoon cayenne pepper, plus more to taste
1 (28-ounce) can diced tomatoes
1 (8-ounce) can tomato sauce
1 3/4 cup cold water
3/4 cup uncooked brown rice
1-1/2 pounds medium shrimp, peeled, deveined and chopped into
bite-sized pieces
Salt, to taste
Add oil to a large nonstick saucepan. Over medium heat, saute onions,
garlic, green peppers and celery until onions are translucent. Add
parsley, ham, chicken, bay leaf and 1 teaspoon cayenne pepper. Cook,
stirring often, 5 to 6 minutes. Add tomatoes (with juices), tomato sauce and
cold water. Gently simmer, uncovered, stirring occasionally, about 5
minutes. Pour rice into pan and stir well. Bring mixture to a boil. Reduce heat and simmer, uncovered, 45 minutes or until rice is cooked and most of the liquid is absorbed. Stir in shrimp and cook 5 minutes more. Remove bay leaf. Season to taste with cayenne pepper and salt.
6 servings
Per serving: 304 calories, 16 percent calories from fat, 32 grams
protein, 30 grams carbohydrates, 4 grams total fiber, 5 grams total fat, 187
milligrams cholesterol, 1031 milligrams sodium.
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