Shrimp, Chicken And Bean Stew

Ingredients

• 1 cup long-grain rice
• 16 ounces whole onion or 14 ounces ready-cut onion (3 1/2 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 Information

  • Nutritional analysis per serving (4 servings)

    562 calories; 9 grams fat; 2 grams saturated fat; 0 grams trans fat; 4 grams monounsaturated fat; 2 grams polyunsaturated fat; 86 grams carbohydrates; 14 grams dietary fiber; 19 grams sugars; 35 grams protein; 104 milligrams cholesterol; 839 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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4 servings

Preparation

1. Bring rice and 2 cups of water to boil in a heavy-bottom pot. Cover and simmer, cooking a total of 17 minutes.
2. Chop whole onion and saute in hot oil in a nonstick pot over medium-high heat.
3. Wash, trim and chop whole celery. Mince garlic and add both to onion.
4. Wash, trim seed and chop green pepper and add to onion.
5. Chop hot pepper and add; cook these a total of 10 minutes.
6. Add the tomatoes, stock, thyme, oregano and black pepper. Bring to a boil.
7. Drain and rinse beans thoroughly.
8. Shell shrimp and cut in halves or thirds, depending on size of shrimp.
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.
10. Stir in cooked rice. Season with pepper and salt. Serve with corn muffins, if desired.

1 hour