Guilt-free jambalaya

©Associated Press
August 21, 2002

Do you love jambalaya, that rich classic of Creole cooking? Do you shy away from the thought of its high fat content?

Take a look at this slimmed-down version that suggests you toss in chicken instead of andouille sausage, and pick a leaner cut of ham.

You keep in the shrimp and you dine delectably -- with a clear conscience.

This lean variation of the dish is from a feature titled "More fun, less fat" by Patricia Bannan, in the July issue of Self magazine.

Jambalaya

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 medium cloves garlic, peeled and minced
• 1 large green bell pepper, chopped
• 2 celery stalks, diced
• 3 tablespoons fresh Italian parsley, minced
• 4 ounces extra-lean smoked ham, cut into 1/2-inch cubes
• 5 ounces skinless, boneless chicken breast, diced
• 1 large bay leaf
• 1 teaspoon cayenne pepper
• 28-ounce can diced tomatoes
• 8-ounce can tomato sauce
• 3/4 cup brown rice, uncooked
• 1-1/2 pounds medium shrimp, peeled, deveined and chopped into bite-sized pieces
• Additional salt and cayenne pepper, to taste

Add oil to a large nonstick saucepan. Over medium heat, saute onion, garlic, green pepper and celery until onion is translucent. Add parsley, ham, chicken, bay leaf and cayenne pepper.

Cook, stirring often, 5 to 6 minutes. Add tomatoes (with juice), tomato sauce and 13/4 cup cold water. Gently simmer, uncovered, stirring occasionally, about 5 minutes. Pour rice into the pan and stir well. Bring mixture to a boil. Lower heat and simmer, uncovered, for 45 minutes or until rice cooked and most of the liquid is absorbed. Stir in shrimp and cook 5 minutes more. Remove bay leaf. Season to taste with cayenne pepper and salt. Makes 6 servings.

Nutrition information per serving: 340 calories, 7g total fat (1.5g saturated fat).

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