April 19, 2011

Jambalaya and Awesome Lentil and Rice Salad as seen on Cityline


From Healthy Starts Here! By: Mairlyn Smith PHEc

A great all in one pot dinner.

4 large cloves garlic

2 hot Italian turkey or Chorizo sausages (about 10 oz / 300 g)

1 onion, diced

3 stalks celery, coarsely chopped

1 sweet red pepper, seeded and coarsely chopped

1 green pepper, seeded and coarsely chopped

1½ cups (375 mL) long-grain brown rice

2 tsp (10 mL) ground thyme

¼ tsp (1 mL) cayenne, if your kids don’t like spicy add this after it is cooked

One 28 oz (796 mL) can diced tomatoes

2 cups (500 mL) lower-sodium chicken broth


  1. Mince the garlic and set aside.
  2. Heat a large saucepan or Dutch oven over medium heat. Wash your hands. Squeeze the sausage meat out of its casings and into the pot. (This is sort of fun and gross all at the same time.) Wash your hands again. Cook the sausage meat until browned, 3 to 5 minutes, breaking it up with the back of a wooden spoon as it cooks. Don’t be worried if it sticks, you are going to be scraping up the browned bits when you add the tomatoes and broth.
  3. Add the onion and sauté until the onion starts turning a light golden colour, about 5 minutes. Add the celery, both peppers, and garlic, and sauté for 2 minutes.
  4. Add the rice, thyme, and cayenne, and cook, stirring, until the rice is well coated and the spices smell fragrant, 1 to 2 minutes.
  5. Stir in the tomatoes and broth, making sure you scrape up all the little browned bits stuck to the bottom of the pot. Aside from adding fabulous flavour, this will prevent the rice from sticking while it’s cooking.
  6. Bring to a boil. Reduce the heat to a simmer and cook, covered, until the rice is tender, 55 to 60 minutes.
  7. Using a rice paddle (a shamoji) or a flat spoon,  scoop the rice from the bottom of the saucepan to the top to redistribute the moister rice at the bottom. I do 4 scooping turns; this way all the grains will have the same fluffy consistency. Remove the saucepan from the heat. Let sit, covered, for 10 minutes. (Store any leftovers in a resealable container in the fridge for up to 4 days.)


Per serving: 318 calories , 6.7 g total fat , 2.1 g saturated fat , 0 g trans fat , 512 mg sodium, 55.6 g carbohydrate , 6 g fibre, 8.3 g sugars, 16 g protein

Diabetes Food Choice Values per serving: 1½ Carbohydrate , 1½ Meat and Alternatives


Awesome Lentil and Rice Salad

From: Ultimate Foods for Ultimate Health and don’t forget the chocolate! by Mairlyn Smith

Okay, there are a lot of ingredients in this salad, but it’s not as scary as it looks. I’ve made the method a one bowler, throw all ingredients into one bowl and toss. Easy, squeasy and the best part it’s a total meal in one bowl.

1 Tbsp. (15 mL) lemon zest

¼ cup (50 mL) lemon juice

2 Tbsp. (30 mL) extra virgin olive oil

1 tsp. (5 mL) Dijon mustard

¼ tsp. (1 mL) cinnamon

Pinch of cayenne

1 – 19 fl oz. /540 mL can lentils, drained and rinsed

2 cups (500 mL) cooked long or short grain brown rice

1 cup (250 mL) coarsely chopped fresh parsley, loosely packed

¾ cup (175 mL) diced red onion

½ cup (125 mL) currants

½ cup (125 mL) dried cranberries

1 Tbsp. (15 mL) finely chopped fresh mint


  1. In a large bowl whisk together lemon zest, juice, olive oil, Dijon, cinnamon and cayenne. Add drained and rinsed lentils. Toss.
  2. Toss in brown rice till just combined.
  3. Add parsley, red onion, currants, dried cranberries and mint. Toss till just combined. Serve. Store any leftovers covered in the fridge for up to 3 days.


Makes – 5 cups (1.25 L)

Serves – 4 – 1 ¼ cup (310 mL) servings

Each 1 ¼ cup (310 mL) serving contains

400 Calories, 8 g total Fat, 1 g Sat Fat, 0 g Trans Fat, 200 mg Sodium, 65 g Carbs, 14 g Fibre, 12 g Protein

For more information about rice check out



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