Frank's Recipes! Low Fat Cajun Jambalaya Rice

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Low Fat Cajun Jambalaya Rice

1 medium onion, chopped
3 garlic cloves, finely chopped
1 large bell pepper, green, cut into 1/2 inch pieces
2 1/2 cups basic chicken stock, see recipe
5 scallions, finely sliced
1 cup brown rice, long grained
3 Italian plum tomatoes, cored, seeded, chopped
1/4 pound turkey ham, baked, all fat removed, 1/2 inch cubes
1/4 teaspoon white pepper
1/4 teaspoon black pepper, fresh ground
3/4 teaspoon cayenne pepper
1/2 teaspoon cumin
1/4 teaspoon allspice
1/4 pound shrimp, peeked and deveined
dash Tabasco sauce, (optional)
1/4 cup parsley, fresh, chopped

In an 8-quart pot sauté the onion, garlic, and green pepper in 3 tablespoon of stock for 5 minutes.

Add two-thirds of the scallions, the rice, and tomatoes, and cook for 5 minutes over medium-low heat, adding a little more of the stock if necessary.

Add the cubed turkey ham, the three peppers, cumin, allspice, and the remaining stock, and cook on very low heat, covered for 40 minutes. Add the shrimp and cook for 2 minutes.

Taste for spiciness. You can add 5-6 drops of Tabasco sauce (I prefer Louisiana Gold Sauce) for a more pungent flavor. Serve garnished with parsley and the remaining scallions.

Yield: Makes 4 1-cup servings

Each serving has approximately 276 calories, 16.4 g. protein, 3.4 g. total fat (1.9 g. unsaturated fat, 0.9 g. saturated fat), 45.7 g. carbohydrates, 59 mg. cholesterol, 4.5 g. fiber, 331 mg. sodium, 67 mg. calcium

Per serving: 1 meat, 2-1/2 starch, 1 vegetable.