- Cooking spray
- 1 tablespoon plus 2 teaspoons canola oil
- 1 cup coarsely diced onion
- 2 teaspoons (or 2 cloves) minced garlic
- 3/4 cup coarsely diced celery
- 1 green bell pepper, seeded and coarsely chopped
- 1 teaspoon dried thyme
- 2 teaspoons paprika
- 1/4 teaspoon salt
- 1 tablespoon dried parsley
- 1/4–1/2 teaspoon hot sauce (such as Tabasco), more or less to taste
- 1 bay leaf
- 1 can (14 1/2 ounces) no-salt-added diced tomatoes, undrained
- 2 cans (8 ounces each) no-salt-added tomato sauce
- 1 can (14 1/2 ounces) 50%-reduced-sodium, fat-free chicken broth
- 1 1/2 cups uncooked brown rice
- 1/2 pound cooked, peeled shrimp (for convenience, thaw and use fully-cooked frozen shrimp)
Coat a large, nonstick skillet with cooking spray and heat oil over medium-high heat. Add onion, garlic, celery, and pepper, and cook until the onion is translucent, about 5 minutes. Stir in thyme, paprika, salt, parsley, hot sauce, bay leaf, diced tomatoes, tomato sauce, and chicken broth; bring to a boil. Stir in the rice, reduce heat to medium and cover. Simmer for 20 minutes. Reduce heat to medium-low and continue simmering 20 minutes more, or until the liquid is absorbed and the rice is tender; stir periodically. Remove from heat and gently stir in shrimp. Remove bay leaf and serve.
Yield: 7 cups. Serving size: 1 cup.
Nutrition Facts Per Serving:
Calories: 265, Carbohydrates: 43 g, Protein: 12 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 64 mg, Sodium: 314 mg, Fiber: 5 g
Exchanges per serving: 2 1/2 starch, 1 nonstarchy vegetable, 1 lean meat. Carbohydrate choices: 3.
Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.