Chicken and Shrimp Jambalaya

Chicken and Shrimp Jambalaya

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From: Diabetic Living Magazine

The slow cooker makes easy work of this healthy jambalaya featuring brown rice and plenty of veggies. If you don't want to make your own seasoning, just skip Step 1 and use 1½ teaspoons purchased salt-free Cajun seasoning in Step 2.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • Salt-Free Cajun Seasoning
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground white pepper
  • ¼ teaspoon paprika
  • ¼ teaspoon ground black pepper
  • ⅛ teaspoon cayenne pepper
  • Jambalaya
  • 1 pound skinless, boneless chicken breast halves or thighs
  • 4 stalks celery, thinly sliced (2 cups)
  • 2 large onions, chopped (2 cups)
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1 (14.5 ounce) can reduced-sodium chicken broth
  • ½ (6 ounce) can no-salt-added tomato paste ( ⅓ cup)
  • 2 cloves garlic, minced
  • ½ teaspoon salt
  • 1½ cups uncooked instant brown rice
  • ¾ cup chopped assorted sweet peppers
  • 8 ounces fresh or frozen peeled and deveined cooked shrimp (see Tips)
  • 2 tablespoons snipped fresh Italian (flat-leaf) parsley
  • Celery leaves (optional)

Preparation

  • Prep

  • Ready In

  1. To prepare Cajun seasoning: In a small bowl, stir together onion powder, garlic powder, white pepper, paprika, black pepper and cayenne to taste.
  2. To prepare jambalaya: Cut chicken into ¾-inch pieces. In a 3- ½- or 4-quart slow cooker, combine chicken, celery, onions, tomatoes, broth, tomato paste, Cajun Seasoning, garlic, and salt.
  3. Cover and cook on low-heat setting for 4- ½ to 5- ½ hours or on high-heat setting for 2- ¼ to 2- ¾ hours.
  4. If using low-heat setting, turn to high-heat setting. Stir in uncooked rice and sweet peppers. Cover and cook about 30 minutes more or until most of the liquid is absorbed and rice is tender.
  5. Before serving, thaw shrimp, if frozen. Stir shrimp and parsley into chicken mixture. If desired, garnish each serving with celery leaves.
  • Tips: If desired, leave tails on shrimp.
  • For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 211 calories; 2 g fat(0 g sat); 4 g fiber; 26 g carbohydrates; 23 g protein; 25 mcg folate; 88 mg cholesterol; 6 g sugars; 687 IU vitamin A; 22 mg vitamin C; 54 mg calcium; 2 mg iron; 415 mg sodium; 340 mg potassium
  • Nutrition Bonus: Vitamin C (37% daily value)
  • Carbohydrate Servings:
  • Exchanges: 3 vegetable, 1½ starch, 2 lean meat

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