Monday, December 28, 2009


I kid you not, you need to make this. It's scrumptious and fast-tious. It came from the Diabetic Cooking: Meals in Minutes cookbook that I bought in the checkout line at RiteAid.

I doubled it and added shrimp, but if you make it just like this, you'll still need to hold on to your hat.


2 c cooked brown rice
2 t canola oil
1 chopped onion
1 small green bell pepper, diced
3 cloves garlic, minced
2 T all-purpose flour
1 can (14-1/2 oz) diced fire-roasted tomatoes, undrained
1 c reduced-sodium chicken broth
1 package (9 oz) fully cooked andouille or spicy chicken sausage, cut into 1/2-inch-thick slices
1 t dried thyme
1/4 t hot pepper sauce or smoked pepper sauce (optional)

1. Cook rice according to package directions

2. Heat oil in large saucepan or soup pot over medium heat. Add onion, bell pepper and garlic; cook 5 minutes, stirring occasionally. Stir in flour; cook and stir 1 minute. Add tomatoes and other juices, broth, sausage, thyme and hot pepper sauce, if desired. (I did not desire.) Bring to a boil over high heat. Reduce heat; simmer uncovered 15 minutes or until vegetables are tender and sauce thickens. Stir in rice or serve over rice. Garnish with red chiles, if desired. (I did not desire.)

Makes 4 servings (1/2 c rice and 1 c jambalaya per serving)

Calories 291, total Fat 7g, Saturated Fat 1g, Protein 19g, Carbohydrate 38g, Cholesterol 54mg, Dietary Fiber 4g, Socium 511mg


Jennie Englund said...


Have any leftovers?

Natalie N said...

YUM! I love your rockin' recipe shares. You have some great ones. You cracked me up with "I did not desire." Can't wait to try this one out. Thanks for passing it along!