Easy-on-your-heart Jambalaya
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains | Low fat, Main dish, Seafood | 8 | Servings | |
INGREDIENTS
| 1 | Onion, large chopped 8 | |
| Oz), Oz | ||
| 1 | Green bell pepper, med. | |
| Stemmed, seeded and | ||
| Chopped | ||
| 1/4 | c | Celery, diced |
| 1 | t | Garlic, minced or pressed |
| 1/4 | lb | Turkey sausage, thinly |
| Sliced | ||
| 2 | Turkey bacon slices | |
| Diced | ||
| 1/4 | lb | Turkey ham, cut into 1/2" |
| 1 | Bay leaf | |
| 1/4 | spoon Cayenne 1/2 teaspoon Dried thyme leaves, spoon Cayenne 1/2 teaspoon Dried thyme leaves 1/2 | |
| 1 | mg cholesterol. |
INSTRUCTIONS
teaspoon Dried basil 1/2 teaspoon Black pepper 1/4 cup Chopped parsley 1 cup Long-grain white rice 1 pound Canned tomatoes -- cut up 3 cups Chicken broth -- regular 10 ounces Oyster, fresh, shuck ed -- small Pacific 1 pound Shrimp, medium (44-50 ct.) ~- shelled and deveined to taste In a 5 to 6 quart pan over high heat, combine onion, bell pepper, celery, garlic, and 1/2 cup water. Stir often until moisture evaporates and vegetables begin to stick to pan, about 10 minutes. Stir free with 2 tb. water. Add turkey sausage, bacon, and ham and stir often until mixture begins to brown, 8 to 10 minutes. Stir in bay leaf, cayenne, thyme, basil, pepper, parsely, rice, tomatoes and their liquid, broth, and juices drained from oysters. Bring to a boil over high heat, cover and simmer until rice is tender to bite, 30 to 40 minutes. Stir occasionally. until shrimp turn pink, about 8 minutes; stir often. Season to taste with salt. Makes 8 servings, each 240 calories (20% from fat), 21 g protein, 5.4 g fat (1.5 g sat), 28 g carbo, 502 mg sodium, Recipe By : File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 78
Calories From Fat: 37
Total Fat: 4.2g
Cholesterol: 24.6mg
Sodium: 325.8mg
Potassium: 125.5mg
Carbohydrates: 4.7g
Fiber: <1g
Sugar: <1g
Protein: 5.7g