"This make-ahead main or side dish has all the flavor and boldness of traditional jambalaya," affirms LynnMarie Frucci of Pullman, Washington. "If there's any left over, roll it up in a flour tortilla and add your favorite topping."

This recipe is from Light and Tasty Magazine. To make it Core, use brown rice and fat free sour cream.


INGREDIENTS



* 1 medium onion, finely chopped
* 1 cup chopped celery
* 1 cup chopped green pepper
* 1 cup sliced fresh mushrooms
* 2 garlic cloves, minced
* 1 teaspoon olive oil
* 3 cups chopped fresh tomatoes
* 2 cups water
* 1 cup uncooked long grain rice
* 2 tablespoons reduced-sodium soy sauce
* 1 tablespoon minced fresh parsley
* 1/4 teaspoon salt
* 1/4 teaspoon paprika
* 1/8 teaspoon cayenne pepper
* 1/8 teaspoon chili powder
* 1/8 teaspoon pepper
* 6 tablespoons reduced-fat sour cream


SERVINGS 6
CATEGORY Low Fat
METHOD Baked
PREP 15 min.
COOK 65 min.
TOTAL 80 min.


DIRECTIONS




In a large nonstick skillet, saute the onion, celery, green pepper, mushrooms and garlic in oil until tender. Stir in the tomatoes, water, rice, soy sauce, parsley, salt, paprika, cayenne, chili powder and pepper.
    Transfer to a 2-1/2-qt. baking dish coated with nonstick cooking spray. Cover and bake at 350° for 65-70 minutes or until rice is tender and liquid is absorbed. Top each serving with 1 tablespoon sour cream. Yield: 6 servings.

 



NUTRITIONAL INFO




Nutritional Analysis: One serving (1 cup) equals 187 calories, 3 g fat (1 g saturated fat), 5 mg cholesterol, 339 mg sodium, 36 g carbohydrate, 3 g fiber, 5 g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1/2 fat.