Smokin' Jambalaya

Smokin' Jambalaya

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From: Diabetic Living Magazine

The spicy Cajun favorite is lightened up with turkey sausage, chicken, shrimp, and plenty of vegetables.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1½ pounds skinless, boneless chicken thighs
  • 4 ounces smoked turkey sausage
  • 1 large onion, chopped
  • 2 stalks celery, thinly sliced
  • 1 (14.5 ounce) can fire-roasted diced tomatoes, undrained
  • 1 cup reduced-sodium chicken broth
  • 2 tablespoons tomato paste
  • 2 tablespoons quick-cooking tapioca, crushed
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1 serrano pepper, seeded and finely chopped (see Tips)
  • 3 cloves garlic, minced
  • ½ teaspoon dried thyme, crushed
  • ½ teaspoon dried oregano, crushed
  • ¼ teaspoon cayenne pepper
  • ⅛ teaspoon salt
  • 8 ounces medium shrimp, peeled and deveined
  • ½ cup yellow sweet pepper, chopped
  • 2 cups frozen cut okra
  • 1 14¾ to 15-ounce pouch cooked long grain or brown rice

Preparation

  • Prep

  • Ready In

  1. Cut chicken and sausage into bite-size pieces. In a 3- ½- to 4-quart slow cooker, combine chicken, sausage, onion, and celery. Stir in undrained tomatoes, broth, tomato paste, tapioca, Worcestershire sauce, lemon juice, serrano pepper, garlic, thyme, oregano, cayenne pepper and salt.
  2. Cover; cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
  3. If using low-heat setting, turn to high-heat setting. Stir in shrimp, sweet pepper, and okra. Cover; cook about 30 minutes more or until shrimp turn opaque.
  4. Prepare rice according to package directions; serve with jambalaya.
  • Tips: Because hot chile peppers, such as serrano, contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.
  • 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: 1¾ cup
  • Per serving: 276 calories; 6 g fat(1 g sat); 3 g fiber; 28 g carbohydrates; 26 g protein; 22 mcg folate; 112 mg cholesterol; 2 g sugars; 722 IU vitamin A; 24 mg vitamin C; 62 mg calcium; 2 mg iron; 490 mg sodium; 338 mg potassium
  • Nutrition Bonus: Vitamin C (40% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 3 lean protein, 1½ starch, 1 vegetable

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