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This tasty dish uses less sugar, salt and fat. Recipe includes Diabetic Exchanges.


3/4 cup chopped onions
1/2 cup chopped celery
1/4 cup chopped green peppers
2 cloves garlic, minced
2 tablespoons butter or margarine
2 cups cubed fully cooked ham
1 (28-ounce) can tomatoes with liquid, cut up
1 (10 1/2-ounce) can condensed beef broth
1 cup uncooked long grain white rice
1 cup water
1 teaspoon sugar
1 teaspoon dried thyme
1/2 teaspoon chili powder
1/4 teaspoon pepper
1-1/2 pounds fresh or frozen uncooked shrimp, peeled and deveined
1 tablespoon chopped fresh parsley


In a Dutch oven, sauté onion, celery, green pepper and garlic in butter until tender. Add next nine ingredients; bring to a boil. Reduce heat; cover and simmer until rice is tender, about 25 minutes. Add shrimp and parsley; simmer, uncovered, until shrimp are cooked, 7-10 minutes.

Diabetic Exchanges: One serving (prepared with margarine and low-sodium tomatoes and beef broth) equals 3 lean meat, 1-1/2 starch, 1 vegetable; also, 310 calories, 464 mg sodium, 154 mg cholesterol, 28 gm carbohydrate, 31 gm protein, 8 gm fat.


Ruby Williams, Bogalusa, Louisiana
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