diet

Good-Bye Joe, Me Gotta Go, Eaten Jambalyo.

Eli Ben-yehuda

Written by Eli Ben-yehuda

On April 5, 2017

This jambalaya is gentle yet flavor packed—great for the person whose stomach doesn’t tolerate a spicy hot dish. Yet, you can turn up the heat on this great one-pot meal by increasing the Tabasco. Don’t like shrimp? Substitute chicken or lean pork for the shrimp.

 

Ingredients:

 

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  • 2 tablespoons olive oil
  • 3 onions, chopped
  • 2 cloves garlic, chopped
  • ½ pound shrimp (all shells removed and clean; okay to use shrimp that is cooked and  then frozen)
  • 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)

 

Instructions:
  • 1) Heat olive oil over medium heat; add onions and garlic; stir-fry 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 Analysis:
  • Calories: 315
  • Protein: 18 g
  • Carbohydrates: 38 g
  • Fiber: 2.5 g
  • Fat: 8.5 g
  • Saturated Fat: 1.8 g
  • Sodium: 62.5 mg

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Written by Eli Ben-Yehuda

With a passion for health advocacy Eli researches and writes many articles concerning improving the lives of people diagnosed with high blood pressure and the complication they experience. He believes educating people is the best way to improve their overall health.

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