Title: Cajun Jambalaya Rice
Categories: Diet Entree Cajun
Yield: 4 Servings

1	md	Onion - chopped
3		Garlic cloves - finely
		Chopped
1	lg	Bell pepper - green, cut
		Into 1/2" pieces
2 1/2	c	Basic chicken stock - see
		Recipe
5		Scallions - finely sliced
1	c	Brown rice - long grained
3		Italian plum tomatoes -
		Cored, seeded, chopped
1/4	lb	Turkey ham - baked, all fat
		Removed, 1/2" cubes
1/4	ts	White pepper
1/4	ts	Black pepper - fresh ground
3/4	ts	Cayenne pepper
1/2	ts	Cumin
1/4	ts	Allspice
1/4	lb	Shrimp - peeked and
		Deveined
	ds	Tabasco sauce - (optional)
1/4	c	Parsley - fresh, chopped

1. In an 8-quart pot saute the onion, garlic, and green pepper in 3 Tbsp. of stock for 5 minutes.

2. Add two-thirds of the scallions, the rice, and tomatoes, and cook for 5 minutes over medium-low heat, adding a little more of the stock if necessary.

3. Add the cubed turkey ham, the three peppers, cumin, allspice, and the remaining stock, and cook on very low heat, covered for 40 minutes. Add the shrimp and cook for 2 minutes.

4. Taste for spiciness. You can add 5-6 drops of Tabasco sauce (I prefer Louisiana Gold Sauce) for a more pungent flavor.

5. Serve garnished with parsley and the remaining scallions.

Yield: Makes 4 1-cup servings

Each serving has approximately 276 calories, 16.4 g. protein, 3.4 g. total fat (1.9 g. unsaturated fat, 0.9 g. saturated fat), 45.7 g. carbohydrates, 59 mg. cholesterol, 4.5 g. fiber, 331 mg. sodium, 67 mg. calcium

Exchanges per serving: 1 meat, 2-1/2 starch, 1 vegetable.

Source: Fred Towner

Fat grams per serving: 3.4 Approx. Cook Time: :12 Cholesterol per serving: 59.0 Marks:

From: Fred Towner Date: Sat, 01-13-96 (23:50) Sound Advice Cooking (628) From: eboyd@shentel.net

Date: Sun, 29 Dec 1996 11:05:16 -0500

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