Jambalaya
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Add more cayenne spice or hot pepper liquid for some real Cajun heat!
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Olive oil
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1 tbsp.
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15 mL
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Chopped onion
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1 cup
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250 mL
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Chopped celery
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1 cup
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250 mL
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Garlic clove, minced
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1
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1
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Chopped mixed bell peppers
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1 cup
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250 mL
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Boneless, skinless chicken breast halves (about 3), cut into bite-size chunks
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3/4 pound
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340 gr.
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Uncooked long grain brown rice
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1 1/4 cup
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300 mL
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Water
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2 cups
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500 mL
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Chicken bouillon powder
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1 tbsp.
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15 mL
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Can of stewed tomatoes, with juice, cut up
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14 ounce
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398 mL
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Hot pepper sauce
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1/4 - 1/2 tsp.
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1 - 2 mL
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Pepper
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1/4 tsp.
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1 mL
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Dried thyme
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1/4 tsp.
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1 mL
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Dried whole oregano
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1/4 tsp.
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1 mL
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Cayenne pepper
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1/16 - 1/8 tsp.
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.05 mL
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Medium raw shrimp, peeled and deveined (4 oz., 113 g)
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12
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12
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Diced turkey kielbasa (or other spiced cooked lean sausage), about 3 oz. (85g)
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1/2 cup
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125 mL
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sliced green onion
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1/4 cup
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60 mL
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Heat olive oil in large nonstick frying pan. Add onion, celery, garlic and peppers. Sauté for 5 minutes on medium.
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Add chicken and rice. Sauté for 5 minutes until no pink remains in chicken. Turn into lightly sprayed 3 quart (3L) casserole.
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Combine next 8 ingredients in medium saucepan. Bring to a boil. Pour over chicken mixture. Stir gently. Cover. Bake in 350°F (175°C) oven for 45 minutes.
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Stir in shrimp, sausage and green onion. Cover. Bake for 10 minutes until rice is tender. Makes 8 cups (2 L). Serves 6.
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1 Serving:
331 Calories; 7.5 g Total Fat (1.7 g Sat., 76.9 mg Cholesterol); 797 mg Sodium; 24 g Protein; 42.0 g Carbohydrate; 4 g Dietary Fiber.
Choices:
2 Starch; 1 Fruit & Vegetable; 2 Protein;
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Reprinted with permission from Diabetic Cooking © Company's Coming Publishing Limited
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