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1 lb. fresh salmon fillet
2 cups fresh asparagus, sliced into 1-inch pieces
2 cups cooked brown or wild rice
1 cup fresh torn spinach leaves
1/3 cup reduced-sodium vegetable broth
2 tablespoons chopped fresh chives or dill
2 tablespoons fresh lemon juice
black pepper, to taste
Place 2 cups water in large skillet; bring to a boil. Add salmon fillet. Reduce heat, cover and simmer 10 minutes or until fish flakes easily with a fork. Remove from skillet. When cool, separate the salmon into large chunks, discarding the skin.
Coat the skillet with cooking spray. Heat over medium-high heat. Add asparagus slices. Cook, stirring occasionally, for 6 minutes or until tender. Add cooked brown rice, spinach leaves, and vegetable broth. Cover and cook over low heat for 1 minute or until rice is hot and spinach has wilted.
Add salmon pieces, chives or dill, lemon juice and black pepper. Stir gently. Remove from heat and serve. Makes 4 servings.
1 (14.5-ounce) can no-salt-added tomatoes, undrained
1 cup water (if cooking on low) or 1½ cups water (if cooking on high)
½ cup finely chopped onion
1 medium rib of celery, sliced crosswise
1 small green bell pepper, chopped
2 ounces lower-sodium, low-fat smoked ham, all visible fat discarded, finely chopped
2 teaspoons dried parsley, crumbled
1 teaspoon dried oregano, crumbled
2 medium garlic cloves, minced
½ teaspoon dried thyme, crumbled
1/8 to ¼ teaspoon cayenne
1 medium dried bay leaf
8 ounces raw medium shrimp, thawed if frozen, peeled, rinsed, and patted dry
1 cup frozen cut okra, thawed
1 cup uncooked instant brown rice
¼ cup snipped fresh parsley
In the slow cooker, stir together the tomatoes with liquid, water, onion, celery, bell pepper, ham, parsley, oregano, garlic, thyme, cayenne, and bay leaf. Cook, covered, on LOW for 5 to 6 hours or on HIGH for 2½ to 3 hours, or until the vegetables are tender.
If using the low setting, change it to high. Quickly stir in the shrimp, okra, and rice and re-cover the slow cooker. Cook for 30 minutes, or until the rice is tender. Discard the bay leaf. Serve the jambalaya sprinkled with the parsley. Makes 4 servings.
This recipe is reprinted with permission from American Heart Association Healthy Slow Cooker Cookbook, Copyright © 2012 by the American Heart Association.