Jiffy Jambalaya

A quick Cajun casserole


2 15 oz cans non-fat vegetable broth
2 medium (or 1 large) onions, chopped
3 cloves garlic, finely chopped (or 1 t garlic powder)
1 red bell pepper, chopped
1 green bell pepper, chopped
2 C long grain brown rice
1 15oz can diced tomatoes (or diced tomatoes with chilis)

Saute onion, garlic and peppers in a small amount of broth until soft. Add tomatoes, remaining broth and rice bring to a boil (see Hint below). Stir well, reduce heat to slow simmer, then keep covered. Cook for 25 minutes or until rice is tender.

6 servings, each 292 calories:   7% from fat (2.33 g),  83% from carbohydrates (61.72 g),  10% from protein (7.59 g).  Sodium 235 mg,  Fiber 6.7 g.


Healing Heart Hint

Can also be made in a rice cooker. Follow directions above, but instead of adding rice to the pot, pour all into a rice cooker.

This is a very mild version; add jalapeņos or chilies to this while it is cooking for a spicier flavor. Hot sauce and Cajon seasoning can also be added to each individual serving.

Additional vegetables can make this jambalaya suit any taste. Slcied okra is a favorite and broccoli, cauliflower, carrots, peas and a variety of beans also work well.

If you'd like the flavor of crawish and other creole crustaceans, just add a few tablespoons of sea vegetables, such as small pieces of kombu, hijiki, nori, etc.

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