20 February, 2013

Jambalaya (Crock-Pot Version) | AHA Healthy Slow Cooker Cookbook

Although ham is often a primary jambalaya ingredient, this recipe uses only a small amount; thanks to the fine-chop, the distinctive flavor of smoked ham is distributed throughout the dish. You'll need a 3- to 4.5-quart slow-cooker for this recipe.



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Shrimp Jambalaya ingredients
Makes 4 (1.5 cup) servings
Jambalaya
1 (14.5-oz) can no-salt-added tomatoes, undrained
1 cup water (if cooking on Low setting) or 1.5 cups water (if cooking on High setting)
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 tsp dried parsley, crumbled
1 tsp dried oregano, crumbled
2 medium garlic cloves, minced
1/2 tsp 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

Garnish
1/4 cup snipped fresh parsley


Notes:  I suspect 30 minutes on High setting is too long to cook the shrimp.


Directions
In a 3- to 4.5-quart slow cooker, stir together the first 12 ingredients (undrained tomatoes through bay leaf). Cover and cook until the vegetables are tender, about 5 to 6 hours on the Low setting, or 2.5 to 3 hours on the High setting.

Then, if using the Low setting, change it to High. Quickly stir in the shrimp, okra, and rice and re-cover the slow cooker. Cook until the rice is tender, about 30 minutes more. Discard the bay leaf.

Serve the jambalaya sprinkled with the parsley.     Back to Top

Nutritional Info Per Serving: 
Calories 196
Total Fat 2.0 g 
   Saturated Fat 0.5 g 
   Trans Fat 0.0 g
   Polyunsaturated Fat 0.5 g
   Monounsaturated Fat 0.5 g
Cholesterol 78 mg 
Sodium 472 mg 
Carbohydrates 30 g
   Fiber 4 g
   Sugars 7 g
Protein 14 g

Dietary Exchanges
1.5 starch, 2 vegetable, 1.5 lean meat

Slightly adapts Deborah A. Renza, Managing Editor, American Heart Association Healthy Slow Cooker Cookbook: 200 Low-Fuss, Good-for-You Recipes (New York: Clarkson N. Potter, Inc, 2012), 83.     Back to Top


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