Enlightened Jambalaya


Makes 6 servings


1 can (28 ounces) no-salt-added diced tomatoes, undrained
1 medium onion, chopped
1 medium red bell pepper, chopped
1 stalk celery, chopped (about 1/2 cup)
2 tablespoons minced garlic
2 teaspoons dried parsley flakes
2 teaspoons dried oregano
1 teaspoon hot pepper sauce
1/2 teaspoon dried thyme
2 pounds large raw shrimp, peeled and deveined
1 cup uncooked instant rice
1 cup fat-free reduced-sodium chicken broth


  1. Combine tomatoes with juice, onion, bell pepper, celery, garlic, parsley, oregano, hot pepper sauce and thyme in slow cooker. Cover and cook on LOW 8 hours or on HIGH 4 hours. Stir in shrimp. Cover and cook on LOW 20 minutes.
  2. Meanwhile, prepare rice according to package directions, substituting broth for water. Serve jambalaya over hot cooked rice.

Nutritional Information

Serving Size: 1/6 of total recipe
Sodium 335 mg
Protein 36 g
Fiber 4 g
Carbohydrate 37 g
Cholesterol 234 mg
Saturated Fat <1 g
Total Fat 3 g
Calories from Fat 9 %
Calories 327

Dietary Exchange

Vegetable 3
Starch 1
Meat 4

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