Recipe: Shrimp Jambalaya (AHA recipe, using brown rice, crock pot)

SHRIMP JAMBALAYA

"The word "jambalaya" is thought to come from jambon, the French word for ham. It's a given, then, that ham is one of the primary ingredients of jambalaya; however, you don't need much when you use smoked ham and chop it finely to distribute its distinct flavor throughout the dish."

Slow cooker size/shape: 3 to 4 1/2 quart, round or oval

1 (14.5 ounce) can no-salt-added tomatoes, undrained
1 cup water (if cooking on LOW) or 1 1/2 cups water (if cooking on HIGH)
1/2 cup finely chopped onion
1 medium rib of celery, sliced crosswise
1 small green bell pepper, chopped
2 ounces lower-sodium, low-fat smoked ham, all visible fat discarded, finely chopped (about 1/3 cup)
2 teaspoons dried parsley, crumbled
1 teaspoon dried oregano, crumbled
2 medium garlic cloves, minced
1/2 teaspoon dried thyme, crumbled
1/8 to 1/4 teaspoon ground cayenne pepper
1 medium dried bay leaf
8 ounces raw medium shrimp, thawed if frozen, peeled, rinsed, and patted dry
1 cup frozen cut okra, thawed
1 cup uncooked instant brown rice
1/4 cup snipped fresh parsley

In the slow cooker, stir together the tomatoes with liquid, water, onion, celery, bell pepper, ham, parsley, oregano, garlic, thyme, cayenne, and bay leaf.

Cook, covered, on LOW for 5 to 6 hours or on HIGH for 2 1/2 to 3 hours, or until the vegetables are tender.

If using the LOW setting, change it to high. Quickly stir in the shrimp, okra, and rice and re-cover the slow cooker. Cook for 30 minutes, or until the rice is tender. Discard the bay leaf.

Serve the jambalaya sprinkled with the parsley.

Makes 4 servings (1 1/2 cups per serving)

Per Serving: Calories 196, Total Fat 2.0 g , Saturated Fat 0.5 g , Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 0.5 g, Cholesterol 78 mg, Sodium 472 mg, Carbohydrates 30 g, Fiber 4 g, Sugars 7 g, Protein 14 g

Dietary Exchanges
1 1/2 starch, 2 vegetable, 1 1/2 lean meat

Source: American Heart Association Healthy Slow Cooker Cookbook