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This 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.


Prep time:
Cook time:
Servings: 8 Servings
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Ingredients

Cost per serving $1.96 view details
  • 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

Directions

  1. 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%
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