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Ingredients
1 cup long-grain rice
16 ounces whole onion or 14 ounces ready-cut onion (3 ½ cups)
2 teaspoons canola oil
2 large ribs celery or 7 ounces ready-cut celery (1 cup)
2 cloves garlic
16 ounces whole green peppers or 14 ounces ready-cut green peppers (4 cups)
1 small dried hot red pepper
1 28-ounce can no-salt-added crushed tomatoes
2 cups no-salt-added vegetable or chicken stock or broth
1 ½ teaspoons dried thyme
1 ½ teaspoons dried oregano
Freshly ground black pepper to taste
1 15-ounce can low-sodium kidney beans
6 ounces jumbo shrimp in the shell
8 ounces skinless, boneless chicken breasts
¼ teaspoon salt (optional)
Nutritional analysis per serving (4 servings)
93 grams carbs; 110 milligrams cholesterol; 565 calories; 3 grams monosaturated fat; 2 grams polyunsaturated fat; 1 gram saturated fat; 6 grams fat; 16 grams fiber; 760 milligrams sodium; 38 grams protein; 19 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Bring rice and 2 cups of water to boil in a heavy-bottom pot. Cover and simmer, cooking a total of 17 minutes.
- Step 2
Chop whole onion and saute in hot oil in a nonstick pot over medium-high heat.
- Step 3
Wash, trim and chop whole celery. Mince garlic and add both to onion.
- Step 4
Wash, trim seed and chop green pepper and add to onion.
- Step 5
Chop hot pepper and add; cook these a total of 10 minutes.
- Step 6
Add the tomatoes, stock, thyme, oregano and black pepper. Bring to a boil.
- Step 7
Drain and rinse beans thoroughly.
- Step 8
Shell shrimp and cut in halves or thirds, depending on size of shrimp.
- Step 9
Dice the chicken and add, with shrimp and beans, to the stew. Continue cooking about 3 minutes, just until shrimp and chicken are cooked.
- Step 10
Stir in cooked rice. Season with pepper and salt. Serve with corn muffins, if desired.
Private Notes