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Add a photoThis recipe comes from SELF magazine:
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.
Ингредиенты
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 medium cloves garlic, peeled
- 1 large green bell pepper, cored, seeded and chopped
- 2 celery stalks, diced
- 3 tbsp fresh Italian parsley, minced
- 4 oz extra-lean smoked ham, cut into 1/2-inch cubes
- 5 oz boneless, skinless chicken breast, diced
- 1 large bay leaf
- 1 tsp cayenne pepper
- 1 can (28 oz) diced tomatoes
- 1 can (8 oz) tomato sauce
- 3/4 cup brown rice, uncooked
- 1 1/2 lb medium shrimp, peeled, deveined and chopped into bite-sized pieces
Инструкции
- Add oil to a large nonstick saucepan. Over medium heat, saute 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.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 215g | |
| Recipe makes 8 servings | |
| Calories 209 | |
| Calories from Fat 36 | 17% |
| Total Fat 4.05g | 5% |
| Saturated Fat 0.71g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 136mg | 45% |
| Sodium 338mg | 14% |
| Potassium 466mg | 13% |
| Total Carbs 20.19g | 5% |
| Dietary Fiber 2.3g | 8% |
| Sugars 3.34g | 2% |
| Protein 22.44g | 36% |
