American Heart Association Healthy Slow Cooker Cookbook: 200 Low-Fuss, Good-for-You Recipes Paperback – Sep 18 2012
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About the Author
THE AMERICAN HEART ASSOCIATION is the nation’s premier authority on heart health. Its bestselling library of cookbooks and heart-health information includes American Heart Association New American Cookbook, 8th Edition; American Heart Association Quick & Easy Cookbook, 2nd Edition; American Heart Association Complete Guide to Women’s Heart Health; American Heart Association Healthy Family Meals; American Heart Association Low-Salt Cookbook, 4th Edition; and American Heart Association No-Fad Diet, 2nd Edition. For more information, please visit AmericanHeart.org or call 1-800-AHA-USA1 (1-800-242-8721).
Excerpt. © Reprinted by permission. All rights reserved.
The word "jambalaya" is thought to come from jambon, the French word for ham. It's a given, then, that ham is one of the primary ingredients of jambalaya; however, you don't need much when you use smoked ham and chop it finely to distribute its distinct flavor throughout the dish.
Serves 4: 1½ cups per serving
Slow cooker size/shape:3-to 4½-quart round or oval
Slow cooking time: 5 to 6 hours on low plus 30 minutes on high, OR 2½ to 3 hours on high plus 30 minutes on high
1 14.5-ounce can no-salt-added tomatoes, undrained
1 cup water (if cooking on low) or 1½ cups water (if cooking on high)
½ cup finely chopped onion
1 medium rib of celery, sliced crosswise
1 small green bell pepper, chopped
2 ounces lower-sodium, low-fat smoked ham, all visible fat discarded, finely chopped (about ⅓ cup)
2 teaspoons dried parsley, crumbled
1 teaspoon dried oregano, crumbled
2 medium garlic cloves, minced
½ teaspoon dried thyme, crumbled
⅛ to ¼ teaspoon cayenne
1 medium dried bay leaf
8 ounces raw medium shrimp, thawed if frozen, peeled, rinsed, and patted dry
1 cup frozen cut okra, thawed
1 cup uncooked instant brown rice
¼ cup snipped fresh parsley
In the slow cooker, stir together the tomatoes with liquid, water, onion, celery, bell pepper, ham, parsley, oregano, garlic, thyme, cayenne, and bay leaf. Cook, covered, on low for 5 to 6 hours or on high for 2½ to 3 hours, or until the vegetables are tender.
If using the low setting, change it to high. Quickly stir in the shrimp, okra, and rice and re-cover the slow cooker. Cook for 30 minutes, or until the rice is tender. Discard the bay leaf.
Serve the jambalaya sprinkled with the parsley.
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 78 mg
Sodium 472 mg
Carbohydrates 30 g
Fiber 4 g
Sugars 7 g
Protein 14 g
1½ starch, 2 vegetable, 1½ lean meat