1 tablespoon canola or corn oil
2 medium onions, chopped
1 green bell pepper, cored and peeled
2 celery stalks, chopped
2 cloves garlic, minced
16 ounce can diced tomatoes in puree, undrained
2 cups low fat, low sodium chicken broth
2 tablespoons tomato paste
1 teaspoon salt
1 1/2 teaspoons thyme
1/4 teaspoon fresh ground black pepper
1/4 teaspoon cayenne pepper
1 bay leaf
8 drops hot pepper sauce
1 1/2 cups uncooked long grain rice
1 cup diced cooked ham
1 cup boneless, skinless chicken breast, cooked
6 ounces shrimp, peeled and deveined
Heat the oil in a large heavy pot. Add the onions, green pepper, celery and garlic and saute over medium heat until softened. Add the tomatoes and liquid, the chicken broth, tomato paste and seasonings, simmer, uncovered, for 10 minutes. Add the rice; cover and simmer for 10 minutes. Add the ham and chicken. Continue cooking, covered, for 10 to 15 minutes or until the rice absorbs the liquid. Stir to mix well. Add the shrimp for the last 3 minutes of cooking. Remove the bay leaf before serving. 8 servings, 1 1/4 cups each.
Nutrition Information per serving
Calories 263, Calories From Fat 40, Total Fat 4 g, Saturated Fat 1 g, Microwave 56 mg, Sodium 658 mg, Total Carbohydrate 37 g, Dietary Fiber 2 g, Sugars 5 g, Protein 18 g
Exchanges per serving: 2 Starch, 2 Vegetable, 1 Meat Lean
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