Jambalaya Stew

Jambalaya Stew
Choose whole-grain rice for an extra boost of fiber. Served together, rice and beans are a complete protein. Cooking the stew with the juices from the tomatoes and beans is a great way to get all the nutrients that are lost during boiling.
  • Yield: 16 servings (serving size: 1 cup)

Ingredients

  • 4 cups water
  • 2 1/2 cups chopped tomato (about 2 large)
  • 1 1/2 cups chopped green bell pepper (about 2 small)
  • 1 cup chopped onion (about 1 medium)
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon chili powder
  • 1 teaspoon hot sauce
  • 3/4 teaspoon salt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cups uncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed

Preparation

  1. Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.

  2. Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender. Remove and discard bay leaf.

Nutrition Information

  • Calories per serving: 151
  • Caloriesfromfat per serving: 0.0%
  • Fat per serving: 0.6g
  • Saturated fat per serving: 0.1g
  • Monounsaturated fat per serving: 0.0g
  • Polyunsaturated fat per serving: 0.0g
  • Protein per serving: 7g
  • Carbohydrate per serving: 30.7g
  • Fiber per serving: 3.2g
  • Cholesterol per serving: 0.0mg
  • Iron per serving: 0.0mg
  • Sodium per serving: 129mg
  • Calcium per serving: 0.0mg