CP Shrimp Jambalaya - 30g Carbs, 4g Fiber, 7g Sugar
From: American Heart Association Healthy Slow Cooker Cookbook: 200 Low-Fuss, Good-for-You Recipes
The word "jambalaya" is thought to come from jambon, the French word for ham. It's a given, then, that ham is one of the primary ingredients of jambalaya; however, you don't need much when you use smoked ham and chop it finely to distribute its distinct flavor throughout the dish.
Slow cooker size/shape: 3 to 4 1/2-quart round or oval
Slow cooking time: 5 to 6 hours on low plus 30 minutes on high OR
2 1/2 to 3 hours on high plus 30 minutes on high
Serves: 4
Serving Size: 1 1/2 cups
1 (14.5 oz can) no-salt-added tomatoes, undrained
1 cup water (if cooking on low) OE 1 1/2 cups water (if cooking on high)
1/2 cup finely chopped onion
1 medium rib of celery, sliced crosswise
1 small green bell pepper, chopped
2 oz lower-sodium, low-fat smoked ham, all visible fat discarded, finely chopped (about 1/3 cup)
2 teaspoons dried parsley, crumbled
1 teaspoon dried oregano, crumbled
2 medium garlic cloves, minced
1/2 teaspoon dried thyme, crumbled
1/8 to 1/4 tsp cayenne
1 medium dried bay leaf
8 oz raw medium shrimp, thawed if frozen, peeled, rinsed, and patted dry
1 cup frozen cut okra, thawed
1 cup uncooked instant brown rice
1/4 cup snipped fresh parsley
In the slow cooker, stir together the tomatoes with liquid, water,
onion, celery, bell pepper, ham, parsley, oregano, garlic, thyme,
cayenne, and bay leaf. Cook, covered, on low for 5 to 6 hours or
on high for 2 1/2 to 3 hours, or until the vegetables are tender.
If using the low setting, change it to high. Quickly stir in the
shrimp, okra, and rice and re-cover the slow cooker. Cook for
30 minutes, or until the rice is tender. Discard the bay leaf.
Serve the jambalaya sprinkled with the parsley.
Serves: 4
Serving Size: 1 1/2 cups
Nutrition per Serving:
196 Calories, 2g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 0.5g Monounsaturated Fat, 78mg Cholesterol,
472mg Sodium, 30g Carbs, 4g Fiber, 7g Sugars, 14g Protein
Dietary Exchanges: 1 1/2 starch, 2 vegetable, 1 1/2 lean meat
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