Jambalaya

Jambalaya
Jambalaya
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.
  • Preparing Time: -
  • Total Time: -
  • Served Person: Makes 6 servings
Cajun/Creole Soup/Stew Chicken Garlic Onion Pepper Rice Shellfish Tomato Sauté Low Fat Ham Shrimp Healthy Self
  • 1 tbsp olive oil
  • 1 large bay leaf
  • 1 can (28 oz) diced tomatoes
  • 1 can (8 oz) tomato sauce
  • 1 tsp cayenne pepper
  • 1 large onion, chopped
  • 2 celery stalks, diced

Preparation 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. Nutritional analysis per serving: 340 calories, 7 g fat (1.5 g saturated fat) Nutritional analysis provided by Self

Preparation 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. Nutritional analysis per serving: 340 calories, 7 g fat (1.5 g saturated fat) Nutritional analysis provided by Self

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