m (moved Easy-Does-It Jambalaya - 29g carbs to Easy-Does-It Jambalaya) |
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+ | == Description == |
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− | Easy-Does-It Jambalaya |
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+ | == Ingredients == |
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− | 1 teaspoon olive oil |
+ | * 1 teaspoon [[olive oil]] |
− | 4 ounces turkey kielbasa link sausage, sliced |
+ | * 4 ounces [[turkey sausage|turkey kielbasa]] link sausage, sliced |
− | 6 ounces cubed chicken thigh meat |
+ | * 6 ounces cubed [[chicken]] thigh meat |
− | 12 ounces thawed pepper and onion mix |
+ | * 12 ounces thawed [[bell pepper|pepper]] and [[onion]] mix |
− | + | * ¾ cup thinly sliced [[celery]] |
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− | 1 can (14.5 ounces) diced |
+ | * 1 can (14.5 ounces) diced [[tomato]]es |
− | 2 bay leaves |
+ | * 2 [[bay leaves]] |
− | 1/2 teaspoon dried thyme |
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− | + | * ½ teaspoon dried [[thyme]] |
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+ | * ½ teaspoon [[sugar]] |
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− | 2 garlic cloves, minced |
+ | * 2 [[garlic]] cloves, minced |
− | 1/4 teaspoon salt 6 ounces frozen uncooked medium |
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− | shrimp, peeled and deveined |
+ | * ¼ teaspoon salt 6 ounces frozen uncooked medium [[shrimp]], peeled and deveined |
− | + | * ¾ cup uncooked instant [[brown rice]] |
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+ | == Directions == |
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− | + | # Place a Dutch oven over medium heat until hot. |
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− | + | # Add oil and sausage. |
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+ | # Remove from pot and set aside. |
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+ | # Cover and cook 5 minutes or until shrimp is opaque in center. |
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+ | # Remove from heat. |
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+ | # Add the rice and salt. |
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+ | # To freeze, cool completely. |
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+ | # Alternatively, place bag on a microwave-safe plate. |
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+ | # Open bag and cook on high for 3 minutes or until hot. |
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+ | == Nutritional information == |
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+ | Per serving: |
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− | |||
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− | shrimp is opaque in center. Remove from heat. Add the rice and salt. |
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− | 4. To freeze, cool completely. Spoon 11/2 cups jambalaya into 1-quart |
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− | bag on a microwave-safe plate. Open bag and cook on HIGH for 3 |
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− | minutes or until hot. |
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− | NUTRIENTS PER SERVING: |
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− | 29g, Protein: 24g, Chol.: 117mg, Sodium: 702mg, Fiber: 4 g |
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− | == Contributed by == |
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+ | __NOTOC__ |
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[[Category:Healthy Recipes for Diabetic Friends]] |
[[Category:Healthy Recipes for Diabetic Friends]] |
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+ | [[Category:Turkey sausage Recipes]] |
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+ | [[Category:Chicken Recipes]] |
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+ | [[Category:Bell pepper Recipes]] |
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+ | [[Category:Onion Recipes]] |
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+ | [[Category:Celery Recipes]] |
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+ | [[Category:Tomato Recipes]] |
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+ | [[Category:Garlic Recipes]] |
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+ | [[Category:Shrimp Recipes]] |
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+ | [[Category:Brown rice Recipes]] |
Revision as of 16:09, 21 December 2010
Description
Contributed by Healthy Recipes for Diabetic Friends Y-Group
- Makes 4 (1½-cup) servings
Ingredients
- 1 teaspoon olive oil
- 4 ounces turkey kielbasa link sausage, sliced
- 6 ounces cubed chicken thigh meat
- 12 ounces thawed pepper and onion mix
- ¾ cup thinly sliced celery
- 1 can (14.5 ounces) diced tomatoes
- 2 bay leaves
- ½ teaspoon dried thyme
- ½ teaspoon sugar
- 2 garlic cloves, minced
- ¼ teaspoon salt 6 ounces frozen uncooked medium shrimp, peeled and deveined
- ¾ cup uncooked instant brown rice
Directions
- Place a Dutch oven over medium heat until hot.
- Add oil and sausage.
- Cook until sausage begins to brown, stirring frequently.
- Remove from pot and set aside.
- Add the chicken to the pot and cook 1 minute, stirring constantly.
- Add the pepper and onion mix, celery, tomatoes, bay leaves, thyme, sugar and garlic.
- Bring to a boil over high heat.
- Reduce heat, cover and simmer 30 minutes.
- Add the shrimp and sausage.
- Cover and cook 5 minutes or until shrimp is opaque in center.
- Remove from heat.
- Add the rice and salt.
- Cover and let stand 15 minutes to absorb flavors and to cook the rice.
- Serve immediately.
- To freeze, cool completely.
- Spoon 1½ cups jambalaya into 1-quart freezer resealable plastic food storage bag.
- Release any excess air from bag and seal.
- To thaw, place bag in refrigerator overnight.
- Alternatively, place bag on a microwave-safe plate.
- Open bag and cook on high for 3 minutes or until hot.
Nutritional information
Per serving:
- Cal.: 278 | Cal. from Fat: 22% | Total Fat: 7g | Sat. Fat: 1g | Carb.: 29g | Protein: 24g | Chol.: 117mg | Sodium: 702mg | Fiber: 4 g
- Dietary Exchanges: 2 Starch | 3 Meat