INGREDIENTS (SERVES 4) • 2 teaspoons olive oil • 1/2 medium onion, diced • 1/2 bell pepper, diced • 1 celery stalk, diced • 2 garlic cloves, minced • 1/2 cup brown rice • 1/2 teaspoon smoked paprika • 1/2 teaspoon dried thyme • 1/4 teaspoon cayenne pepper • 1/2 teaspoon dried oregano • 1/4 teaspoon black pepper • 3/4 cup low-sodium chicken broth • 1/2 can (7 oz.) diced tomatoes, undrained • 1/4 pound chicken breast, diced or sausage, sliced • 1/4 pound shrimp, peeled and deveined • 1 bay leaf • 1/2 cup okra, sliced (optional) • 1 green onion, chopped • 1 tablespoon parsley, chopped • Juice of 1/4 lemon HEART HEALTHY RECIPE HEARTHEALTHY JAMBALAYA This heart-healthy jambalaya is a lighter take on the classic Louisiana dish, packed with vibrant flavors and wholesome ingredients. By using lean protein, whole grains, and plenty of vegetables, this version delivers all the traditional taste without the extra sodium or saturated fats. Perfect for a cozy fall dinner, it’s a dish that warms the soul while being kind to the heart. INSTRUCTIONS: • Sauté Vegetables: Heat olive oil in a medium skillet over medium heat. Add onion, bell pepper, celery, and garlic; cook until softened, about 5 minutes. • Add Rice and Spices: Stir in brown rice, smoked paprika, thyme, cayenne, oregano, and black pepper. Toast for 1 minute. • Cook with Broth and Protein: Add chicken broth, diced tomatoes, chicken, sausage, and bay leaf. Bring to a boil, then reduce heat, cover, and simmer for 35-40 minutes until rice is tender. • Add Shrimp and Okra: Stir in shrimp and okra, (if used) cover, and cook for another 5-7 minutes until shrimp is done. • Finish: Remove the bay leaf. Stir in green onion, parsley, and lemon juice. Serve hot. 2024 Fall/Winter 24
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