Post by marlaoh on Nov 6, 2004 10:11:36 GMT -6
Diabetic Jambalaya
canalo or corn oil 1 Tbsp ---
medium onion, chopped 2 ea ---
green bell pepper, cored and peeled 1 ea ---
celery, chopped 2 ea ---
clove garlic, minced 2 ea ---
can diced tomatoes in puree, undrained 16 oz ---
low-fat, low-sodium chicken broth 2 cups ---
tomato paste 2 Tbsp ---
salt 1 tsp ---
thyme 1 1/2 tsp ---
fresh ground black pepper 1/4 tsp ---
cayenne pepper 1/4 tsp ---
bay leaf 1 ea ---
hot pepper sauce 8 drops ---
uncooked long grain rice 1 1/2 cups ---
diced cooked ham 1 cup ---
boneless, skinless chicken breasts, cooked 1 cup ---
shrimp, peeled and deveined 6 oz ---
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
Preparation 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.
canalo or corn oil 1 Tbsp ---
medium onion, chopped 2 ea ---
green bell pepper, cored and peeled 1 ea ---
celery, chopped 2 ea ---
clove garlic, minced 2 ea ---
can diced tomatoes in puree, undrained 16 oz ---
low-fat, low-sodium chicken broth 2 cups ---
tomato paste 2 Tbsp ---
salt 1 tsp ---
thyme 1 1/2 tsp ---
fresh ground black pepper 1/4 tsp ---
cayenne pepper 1/4 tsp ---
bay leaf 1 ea ---
hot pepper sauce 8 drops ---
uncooked long grain rice 1 1/2 cups ---
diced cooked ham 1 cup ---
boneless, skinless chicken breasts, cooked 1 cup ---
shrimp, peeled and deveined 6 oz ---
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
Preparation 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.