There’s nothing more satisfying than a warm, tasty meal during the fall and winter. And when it can be done in a slow cooker and be healthy, it’s a win win all around. The slow cooker, America’s favorite kitchen appliance, has become increasingly versatile and sophisticated, and now it can support a heart-smart diet, too, thanks to the American Heart Association Healthy Slow Cooker Cookbook. Its 200 recipes will surprise you with their variety and depth of flavor, including this Shrimp Jambalaya recipe.
The word “jambalaya” is thought to come from jambon, the French word for ham. It’s a given, then, that ham is one of the primary ingredients of jambalaya; however, you don’t need much when you use smoked ham and chop it finely to distribute its distinct flavor throughout the dish.
Keep scrolling for this sneak peek recipe and let us know what you think!
Serves 4 (1½ cups per serving)
Slow cooker size/shape: 3- to 4½-quart round or oval
Slow cooking time: 5 to 6 hours on low plus 30 minutes on high, or 2½ 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 1½ cups water (if cooking on high)
½ 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
½ teaspoon dried thyme, crumbled
1⁄8 to ¼ 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
¼ cup snipped fresh parsley
1. 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 2½ to 3 hours, or until the vegetables are tender.
2. 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.
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
1½ starch, 2 vegetable, 1½ lean meat