Creole shrimp jambalaya (Diabetic)


Cooking spray
1 tablespoon plus 2 teaspoons canola oil
1 cup coarsely diced onion
2 teaspoons (or 2 cloves) minced garlic
3/4 cup coarsely diced celery
1 green bell pepper, seeded and coarsely chopped
1 teaspoon dried thyme
2 teaspoons paprika
1/4 teaspoon salt
1 tablespoon dried parsley
1/41/2 teaspoon hot sauce (such as Tabasco), more or less to taste
1 bay leaf
1 can (14 1/2 ounces) no-salt-added diced tomatoes, undrained
2 cans (8 ounces each) no-salt-added tomato sauce
1 can (14 1/2 ounces) 50%-reduced-sodium, fat-free chicken broth
1 1/2 cups uncooked brown rice
1/2 pound cooked, peeled shrimp (for convenience, thaw and use fully-cooked frozen shrimp)


Coat a large, nonstick skillet with cooking spray and heat oil over medium-high heat. Add onion, garlic, celery, and pepper, and cook until the onion is translucent, about 5 minutes. Stir in thyme, paprika, salt, parsley, hot sauce, bay leaf, diced tomatoes, tomato sauce, and chicken broth; bring to a boil. Stir in the rice, reduce heat to medium and cover. Simmer for 20 minutes. Reduce heat to medium-low and continue simmering
20 minutes more, or until the liquid is absorbed and the rice is tender; stir periodically.
Remove from heat and gently stir in shrimp. Remove bay leaf and serve.
Yield: 7 cups

Helpful Hints:

Preparation time: 20 minutes
Cooking time: Approximately 1 hour
Serving size: 1 cup
Nutrition Facts
Per Serving:
Calories: 265
Carbohydrate: 43 g
Protein: 12 g
Fat: 5 g
Saturated fat: 1 g
Cholesterol: 64 mg
Sodium: 314 mg
Fiber: 5 g
Exchanges per serving: 2 1/2 starch, 1 nonstarchy vegetable, 1 lean meat
Carbohydrate choices: 3

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