Recipe: Jambalaya One-Pot Meal

This gentle yet flavor-packed one-pot meal is a hit even for those who steer clear of hot, spicy dishes. You can easily turn up the heat by adding more Tabasco sauce. Or substitute chicken or lean pork for the shrimp if you’re going more for meat than seafood. Make it your own — it’s full of flavor options!

Ingredients

2 tablespoons olive oil
3 onions, chopped
2 cloves garlic, chopped
½ pound uncooked shrimp, shells removed and cleaned (or use pre-cooked, cleaned and frozen shrimp)
½ cup dry white wine
One 28-ounce can diced tomatoes
½ cup water
½ teaspoon thyme
½ teaspoon basil
¼ teaspoon paprika
1 teaspoon very low-sodium beef bouillon
¼ teaspoon Tabasco sauce
1 cup uncooked rice (not instant)
½ pound very low-fat kielbasa (such as turkey kielbasa), sliced and quartered
1 cup frozen chopped green pepper (or fresh)

Directions

1. Heat olive oil over medium heat. Add onions and garlic, and stir-fry for 5 minutes.
2. Add shrimp, wine, tomatoes, water, thyme, basil, paprika, bouillon, Tabasco, rice and kielbasa.
3. Simmer covered for 30 minutes.
4. Stir in chopped pepper.
5. Simmer an additional 10 minutes.

Nutritional information

Makes 6 servings

Each serving contains:

Calories 315
Protein 18g
Carbohydrate 38g
Fiber 2.5g
Fat 8.5g
Saturated fat 1.8g
Sodium 62.5mg

From the book, Power Nutrition for Your Chronic Illness, by Kristine Napier, MPH, RD, LD.