ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Jambalaya Stew

Photo: Oxmoor House
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

Nutrition Information

  • calories 151
  • caloriesfromfat 0.0 %
  • fat 0.6 g
  • satfat 0.1 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 7 g
  • carbohydrate 30.7 g
  • fiber 3.2 g
  • cholesterol 0.0 mg
  • iron 0.0 mg
  • sodium 129 mg
  • calcium 0.0 mg

How to Make It

  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.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

All-New Complete Step-by-Step Diabetic