Hypertension Helping – Shrimp & Chicken Jambalaya

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Shrimp & Chicken Jambalaya Recipe
Serves: 12
The DASH diet (Dietary Approach to Stop Hypertension) is recommended for those who have high blood pressure (hypertension). The goal is to eat a diet rich in whole grains, vegetables, fruits, low fat dairy, low saturated fat and cholesterol, fish poultry, nuts, and legumes. Foods and habits to be highly avoided are processed foods and meats, added salt, canned soups, fried foods, heavy alcohol, smoking, high caffeine intake, stress, and eating foods that have more than 20% of the daily value of sodium. This recipe served along with a helping of Golden Whole Grain Rice and Oats pilaf is a good choice for preventing and managing hypertension.
  • ½ lb. Chicken Thighs, boneless, skinless, raw
  • 12 oz. Meatless Organic Sausage Links (such as Tofurkey
  • Artisan Andouille Sausage Links, or Field Roast
  • Brand Italian or Mexican Chipotle sausage)
  • 1 cup Onions, chopped (about 1 large, 5 oz. onion)
  • 1 medium Red Bell Pepper, chopped (about ¾ cup)
  • 1 medium Green Bell Pepper, chopped (about ¾ cup)
  • 2 ribs Celery, chopped (about ¾ cup)
  • 2 Tbls. Garlic Powder
  • 2 tsp. Fennel seeds
  • ½ tsp. each Smoked Paprika, onion powder, dried thyme,
  • dried marjoram, dried sage
  • ⅛ tsp. each Cayenne powder, ground black pepper
  • 2 whole Bay Leaves
  • 2 tsp. Old Bay Reduced Sodium Seafood Seasoning,
  • (or other like product), or your choice of a Salt-free seasoning blend
  • 28 ounces Crushed or Diced Tomatoes with juice (two 14.5 oz. cans)
  • 8 ounces Tomato sauce, no salt added (one 8 oz. can)
  • 2 Tbls. Tomato paste, no salt added
  • 1 tsp. Tabasco sauce (or other hot sauce product)
  • 1 cup Low Sodium Seafood, Chicken, or Vegetable stock (as desired)
  • 12 oz. Shrimp, shelled, deveined, tail-less, raw (any size desired)
  1. Cut the chicken and meatless sausage links into bite-sized pieces.
  2. Heat a heavy-bottomed or cast iron skillet until hot. Add the chicken and sausage pieces and sauté until they are browned on the outside and the chicken pieces are no longer pink in the center, about 5-7 minutes.
  3. Add chopped onions, red and green peppers and celery to the skillet and continue to sauté until the vegetables have softened and the onions turn transparent in color, about 4-5 minutes.
  4. Add the seasonings; garlic powder, fennel seeds, paprika, onion powder, thyme, marjoram, sage, cayenne, black pepper, bay leaves, and seafood seasoning. Continue to sauté mixture for another 1-2 minutes and until mixture is evenly combined.
  5. Stir diced tomatoes, tomato sauce, tomato paste, Tabasco, and stock into the skillet mixture. Reduce heat and simmer (uncovered) for 8-10 minutes.
  6. Arrange shrimp on top of simmering mixture in skillet. Cover and cook for additional 10-15 minutes or until shrimps have cooked through out and have turned opaque in color.
  7. Uncover pot, remove bay leaves, and serve hot over a pile of Golden Whole Grained Rice and Oats (recipe follows) and (optional) garnish with celery leaves.
Per Jambalaya Serving (only): 170 Calories; 5g Fat; 18g Protein; 13g Carbohydrate; 3g Dietary Fiber; 52mg Cholesterol; 277mg Sodium.
Per Entrée Serving (includes both Jambalaya and Golden Whole Grain Rice and Oats: 288 Calories; 8g Fat; 26g Protein; 35g Carbohydrate; 6g Dietary Fiber; 52mg Cholesterol; 293mg Sodium.


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