Jumbalaya Stew

23 Jul

 

Yield: 16 servings (1 cup)

 

Ingredients

  • 4 cupswater
  • 2 1/2 cupschopped tomato (about 2 large)
  • 1 1/2 cupschopped green bell pepper (about 2 small)
  • 1 cupchopped onion (about 1 medium)
  • 1 teaspoondried Italian seasoning
  • 1 teaspoonchili powder
  • 1 teaspoonhot sauce
  • 3/4 teaspoonsalt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cupsuncooked 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

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

 

Nutritional Information

Calories per serving: 151
Fat per serving: 0.6g
Saturated fat per   serving: 0.1g
Protein per serving: 7g
Carbohydrates per   serving: 30.7g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

 

Source: Health.com – Jumbalaya Stew

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