Jambalaya
A hallmark of Creole cooking, jambalaya is a versatile
dish that combines cooked rice with a variety of
vegetables-like tomatoes, onions, and green peppers-almost
any kind of meat, poultry, and shellfish. Jambalaya
recipes vary from cook to cook and ingredients are
often added depending upon what’s at hand. Here’s one
of our favorite versions that’s sure to become a
favorite with you, too.
Number of Servings: 8 Serving Size: 1-1/4 cups
1 Tbsp canalo or corn oil
2 each medium onion, chopped
1 each green bell pepper, cored and peeled
2 ech celery, chopped
2 each clove 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 1/2 tsp thyme
1/4 tsp fresh ground black pepper
1/4 tsp cayenne pepper
1 each bay leaf
8 drops hot pepper sauce
1 1/2 cups uncooked long grain rice
1 cup diced cooked ham
1 cup boneless, skinless chicken breasts, cooked
6 oz shrimp, peeled and deveined
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.
Nutrition Information
Amount per serving
Calories 263
Calories From Fat 40
Total Fat 4 g
Saturated Fat 1 g
Cholestrol 56 mg
Sodium 658 mg
Total Carbohydrate 37 g
Dietary Fiber 2 g
Sugars 5 g
Protein 18 g
This recipe is from The New Family Cookbook for
People with Diabetes, published by the American
Diabetes Association.