Pre and Post-Workout Nutrition

Nutrition: Recipes

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Jambalaya
submitted by MOM

Ingredients
12 med. Cooked shrimp
1 chicken breast, cooked and chopped
1 small can crabmeat (picked clean of cartilage)
1 can salt-free diced tomatoes
¼ cup Onion chopped
¼ cup chopped celery
¼ cup chopped green pepper
2 Tbls. Minced garlic
2 cups + 2 Tbls. fat free chicken broth
1-2 teaspoons Creole seasoning
2 bay leaves
1 tsp. Salt
Ground Pepper to taste
dash Tabasco or hot pepper sauce
dash of Worcestershire sauce
1 cup cooked brown rice

Cook brown rice and set aside. Toss shrimp and chicken breast in a bowl with ½ the Creole seasoning. Spray large sauce pan with non-stick cooking spray and sauté shrimp and chicken on high heat for about one minute. Add onions, celery, garlic and peppers using the 2 Tbls. Chicken broth if needed for moisture. Cook for 1 – 2 minutes. Add crabmeat, tomatoes, bay leaf, Worcestershire, hot sauce, chicken broth, remaining seasonings and bring to boil. Simmer about 10 minutes and add rice. Cook another 5 minutes, remove from heat, cover and let stand about 5 minutes. Serves 4.

Nutrition Info:190 calories, 20.5 grams protein, 20 grams carbs., 1.5 grams fat.