This recipe originated at SavingDinner.com. However, I had to alter some portions of it to make it reasonable for bandsters. I personally encourage the use of the Body Clutter Menus from SavingDinner.com. With minor alterations, most can be used by bandsters.

Bandster Slow Poke Jambalaya

Serves 6 (If they eat tiny portions. For hungry adults, double this recipe)

1 cup chopped green bell pepper

1 cup chopped onion

1-1/2 cups chopped fresh tomato

1 cup chopped celery (or if your band won't take celery, substitute a teaspoon of celery salt)

1 clove garlic, minced

1 T. dried parsley or 2 T. fresh parsley, chopped fine

1 tsp. Dried thyme

1 tsp. Oregano

1/8 tsp. Cayenne pepper (Note: We like it hotter, so we added 1 tsp. Toni Chachere's creole seasoning)

½ tsp. Salt (omit if you used the celery salt)

4 oz. Smoked sausage, cut into 1-inch pieces

8 oz. Boneless skinless chicken breast, cut into 1-inch pieces (we used 4 pieces of skinned chicken thigh because we didn't have chicken breasts and thighs are cheaper)

2 cups low sodium beef broth (or homemade, as we did)

½ lb. Cooked shrimp, peeled and deveined. (DH recommends getting the kind with tails off, but that's up to you. The tails do add flavor, believe it or not, so they're worth the extra trouble)

Separate: 1 cup cooked brown rice

In a slow cooker, combine all ingredients except the shrimp and rice. Give it a stir, cover, and cook on low at least 6 hours. Add shrimp and cook for another 20-30 minutes. For non-bandsters, a bit of rice in the bowl, then pour their serving over the top. Bandsters don't get rice.

These nutritional values are for a serving with rice:

232 calories

7 g. fat

25g Protein

16g carbohydrates

3g dietary fiber

93 mg cholesterol

474mg sodium

Sounds great! Can't wait to try it!