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Take a Trip to New Orleans With Our Healthy Jambalaya Recipe

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Onions and garlic are two members of the allium family and cooked tomatoes maximize health benefits from lycopene which may offer protection from certain cancers and heart disease.


  • 1 tsp. canola oil
  • 1 large onion, chopped
  • 1 large green pepper, chopped
  • 1 celery stalk, chopped
  • 2 garlic cloves, chopped
  • 2 (8 oz.) cans tomato sauce 
  • 1 (28 oz.) can crushed tomatoes
  • 1 cup of water
  • 1 bay leaf
  • 1 tsp. dried basil
  • 1 tsp. dried thyme
  • 1 tsp. paprika
  • 1/8 tsp. ground chipotle pepper
  • 1 cup uncooked brown rice
  • 1/2 lb small shrimp, shelled


  1. Heat the oil in skillet and saute onion, pepper, celery and garlic until translucent.
  2. Add the tomato sauce, tomatoes, one cup water, bay leaf, basil, thyme, paprika and chipotle chile. Bring to boil, add the rice, reduce heat and simmer covered for 45 minutes. Stir a few times during cooking.
  3. Add the shrimp and cook, uncovered until they are pink and firm, about five minutes.  Do not overcook shrimp to prevent them from being tough.
  4. Remove bay leaf before serving.
  5. Variation:  Add 1 cup shredded rotisserie chicken along with shrimp

Yield: 6 servings

Nutritional Analysis (per serving):
Calories: 247
Fat: 3 g
Protein: 14 g
Carbohydrate: 44 g
Cholesterol: 57 mg
Sodium: 636 mg
Fiber: 7 g

Recipe provided by Cindy Kleckner, RD, LD, Cooper Clinic