Brown rice-shrimp jambalaya

 BrownRiceShrimpJambalaya
Dinner tonight, September 18, 2014
Dinner tonight, November 10, 2013
Really delicious and flavourful dish, serving for kids skip the tomatoes with green chilies . I had too let it cook for an hours because the rice was not done after 30min.
6 Servings

  • 2 teaspoons canola oil
  • 2 cups finely chopped yellow onion
  • ¾ cup chopped green bell pepper
  • ½ cup finely diced ham
  • ½ cup chopped celery
  • 4 garlic cloves, minced
  • 2 teaspoons dried parsley
  • ½ teaspoon dried thyme
  • ½ teaspoon black pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 (10-ounce) can diced tomatoes and green chiles, undrained
  • 4 cups fat-free, less-sodium chicken broth
  • 1 ½ cups uncooked long-grain brown rice
  • 1 ½ lbs. medium shrimp, peeled and deveined

1) Heat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper, ham, and celery; sauté 5 minutes or until onion is tender. Add garlic; sauté 2 minutes.

2)
Stir in parsley and next 4 ingredients (parsley through tomatoes and green chiles). Bring to a boil; reduce heat, and simmer, uncovered, 5 minutes. Add broth and rice; cover and simmer 30 minutes or until rice is tender. Add shrimp; cook 4 minutes. Let stand 5 minutes before serving.

Serving size: about 1 2/3 cups

Nutritional notes:
Amount per serving
Calories: 393
Calories from fat: 13%
Fat: 5.6g
Saturated fat: 1g
Monounsaturated fat: 2g
Polyunsaturated fat: 1.8g
Protein: 33.4g
Carbohydrate: 50.8g
Fiber: 4.9g
Cholesterol: 178mg
Iron: 5mg
Sodium: 940mg
Calcium: 127mg

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