LITTLE ROCK, Ark. (KTHV) - As parents and kids get back into the school routine, trying to balance busy schedules can put healthy eating on hold.
That's where slow cookers come in.
Alexis Sims with the American Heart Association is here with a delicious recipe from the new Healthy Slow Cooker Cookbook.
Serves 4; 1 1/2 cups per serving
Slow cooker size/shape: 3- to 4 1/2-quart round or oval
Slow cooking time: 5 to 6 hours on low plus 30 minutes on high, OR 2 1/2 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 1 1/2 cups water (if cooking on high)
1/2 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 1/3 cup)
2 teaspoons dried parsley, crumbled
1 teaspoon dried oregano, crumbled
2 medium garlic cloves, minced
1/2 teaspoon dried thyme, crumbled
1/8 to 1/4 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
1/4 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 2 1/2 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.
Nutrition Analysis (per serving)
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
1 1/2 starch
1 1/2 lean meat
This recipe is reprinted with permission from American Heart Association Healthy Slow Cooker Cookbook, Copyright © 2012 by the American Heart Association.