Friday, December 26, 2008


6 Servings
Jambalaya is a traditional Creole rice dish. It may have ham, chicken, shrimp or use left over meats. The name comes from the French word "jambon" meaning ham and the African
word "ya" which mean rice. The "a la" means with.

1 teaspoon margarine or butter
1 onion, small, chopped
½ cup celery, chopped (about 1 stalk)
1 green bell pepper, chopped
2 cloves garlic, minced
1 ½ cups ham, cubed
1 cup shrimp, small, shelled, uncooked
2 8 oz. cans tomato sauce
¼ teaspoon pepper
¼ teaspoon Tabasco pepper sauce (optional)
1 bay leaf
¼ teaspoon thyme
¼ teaspoon basil
1 cup brown rice, or white rice
2 ½ cups water

Melt butter or margarine, add chopped onion, celery, green pepper, and garlic. Saute until onion
is tender and clear but not brown (about 5 min). A little water or chicken broth may need to be added to prevent vegetables from scorching; add 1-3 tsp liquid at a time. Add remaining ingredients, bring to a boil, cover, reduce heat and simmer for 30 minutes or until rice is tender. Garnish with chopped fresh parsley and small chilies, if desired.

NOTE: Shrimp may be replaced with chicken, sausage, fish, etc. Reduce cooking time by using
instant rice and reducing the water to equal the amount called for on the package directions.

Amount Per Serving
Calories 232 Calories from Fat 38
Percent Total Calories From:
Fat 16% Protein 25% Carb. 58%
Nutrient Amount per % Daily
Serving Value
Total Fat 4 g 7%
Saturated Fat 1 g 6%
Cholesterol 60 mg 20%
Sodium 898 mg 37%
Total Carbohydrate 34 g 11%
Dietary Fiber 1 g 6%
Protein 15 g
Vitamin A 19% Vitamin C 51% Iron 14%

(Source: Utah State University Food Storage Cooking School—Low and Hendricks, USU Extension, Salt Lake County, 1/1999, pg. 110. Copies may be made for individual and non-profit use as long as Utah State University Extension credit appears on each page.)

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