A quick Cajun casserole
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.
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.
|©2000 Dr. Neal Pinckney||Healing Heart