A hallmark of Creole cooking, this is a versatile dish that combines cooked rice with a variety of vegetables -- like tomatoes, onions, and green peppers -- almost any kind of meat, poultry and shellfish. Jambalaya recipes vary from cook to cook and ingredients are often added depending upon what's at hand.
From The New Family Cookbook for People with Diabetes, by American Diabetes Association © 1999
Serves: 8; Serving size: 1 1/4 cup
1 Tbsp canola or corn oil
2 medium onion, chopped
1 green bell pepper, cored and peeled
2 celery, chopped
2 clove garlic, minced
16 oz can diced tomatoes in puree, undrained
2 cups low-fat, low-sodium chicken broth
2 Tbsp tomato paste
1 tsp salt
1 1/2 tsp thyme
1/4 tsp fresh ground black pepper
1/4 tsp cayenne pepper
1 bay leaf
8 drops hot pepper sauce
1 1/2 cup uncooked long grain rice
1 cup cooked ham, diced
1 cup boneless, skinless chicken breasts, cooked
6 oz shrimp, peeled and deveined
- Heat the oil in a large heavy pot.
- Add the onions, green pepper, celery, and garlic and sauté 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.
1 Meat Lean
Total Calories: 263
Calories from Fat: 40
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 56 mg
Sodium: 658 mg
Total Carbohydrate: 37 g
Dietary Fiber: 2 g
Sugars: 5 g
Protein: 18 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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