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Brown Rice Jambalaya















Low in Saturated Fat, Trans-fat Free


½ pound ham
or bacon, diced (cut bacon crosswise into thin strips)
4 each chicken legs
(2 1/2pounds)
1 pound sausage, cajun-style
3 each garlic cloves
1 each onions
peeled, cubed
1 each green bell peppers
peeled, cored, cut in 1-inch squares
2 Tomatoes, tomatoes
peeled, cored, quartered
1 ½ cups brown rice
½ teaspoon oregano
½ teaspoon thyme
½ teaspoon gumbo file powder
½ teaspoon black pepper
¼ teaspoon cayenne pepper
¼ teaspoon cumin
3 cups chicken broth
½ teaspoon salt
½ pound shrimp
deveined raw


Put ham or bacon in a 4-quart soup kettle and cook over low heat until fat is rendered.

Increase heat to medium and stir until cooked, about 5 minutes.

Remove chicken skin, cut meat off the bones and then cut boneless chicken into bite-size pieces.

Add to kettle or skillet with bacon or ham and toss until color turns pale, about 4 minutes.

Remove bacon or ham and chicken with a slotted spoon and put on paper toweling; set aside.

Add sausage to kettle and brown all over, about 6 to 8 minutes; remove.

Leave 2 tablespoons fat in kettle; pour off and discard remaining fat.

Insert metal blade in food processor.

Mince garlic by adding to machine with motor on.

Add onion and chop very coarsely with half second pulses.

Add green pepper and process with half-second pulses until mixture is chopped to medium consistency.

Add mixture to kettle and stir over low heat until softened, about 10 minutes.

Process tomatoes until pureed; set aside.

Add rice to ingredients in kettle and stir over low heat for 2 minutes.

Then stir in oregano Thyme, file, black pepper, cayenne pepper and cumin.

Add tomatoes and broth. Stir well and let mixture to boiling. Reduce heat to low, cover and cook rice mixture 15 to 20 Cut sausage into ¼ inch thick coin like slices. Mix sausage, ham and chicken pieces into rice. Cover and cook until rice is tender (rice may not absorb all the liquid) about 20 minutes longer. Taste and adjust seasoning, adding salt as needed. Stir shrimp into hot rice mixture, cover pot and let stand for 8 to Serve rice with shrimp, meats and liquid.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 214g (7.5 oz)
Amount per Serving
Calories 23413% of calories from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 73mg 24%
Sodium 655mg 27%
Total Carbohydrate 11g 11%
Dietary Fiber 2g 7%
Sugars g
Protein 34g
Vitamin A 3% Vitamin C 25%
Calcium 4% Iron 12%
* based on a 2,000 calorie diet How is this calculated?


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