• Prep Time:
  • Cooking Time:
  • Serves: 8 Servings

Easy-On-Your-Heart Jambalaya

  • Recipe Submitted by on

Category: Low Fat, Seafood, Main Dish

 Ingredients List

  • 1 Onion, large -- chopped (8
  • Oz)
  • 1 Green bell pepper, med. --
  • Stemmed, seeded and
  • Chopped
  • 1/4 c Celery -- diced
  • 1 ts Garlic -- minced or pressed
  • 1/4 lb Turkey sausage -- thinly
  • Sliced
  • 2 Turkey bacon slices --
  • Diced
  • 1/4 lb Turkey ham -- cut into 1/2"
  • 1 Bay leaf


1/4 teaspoon Cayenne 1/2 teaspoon Dried thyme leaves 1/2 teaspoon
Dried basil 1/2 teaspoon Black pepper 1/4 cup Chopped parsley 1 cup
Long-grain white rice 1 pound Canned tomatoes cut up 3 cups Chicken
broth regular 10 ounces Oyster, fresh, shucked small Pacific 1
pound Shrimp, medium (44-50 ct.) shelled and deveined to taste

In a 5 to 6 quart pan over high heat, combine onion, bell pepper, celery,
garlic, and 1/2 cup water. Stir often until moisture evaporates and
vegetables begin to stick to pan, about 10 minutes. Stir free with 2 tb.
water. Add turkey sausage, bacon, and ham and stir often until mixture
begins to brown, 8 to 10 minutes. Stir in bay leaf, cayenne, thyme, basil,
pepper, parsely, rice, tomatoes and their liquid, broth, and juices drained
from oysters. Bring to a boil over high heat, cover and simmer until rice
is tender to bite, 30 to 40 minutes. Stir occasionally. until shrimp turn
pink, about 8 minutes; stir often. Season to taste with salt. Makes 8
servings, each 240 calories (20% from fat), 21 g protein, 5.4 g fat (1.5 g
sat), 28 g carbo, 502 mg sodium, 111 mg cholesterol.

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