Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pork | 100g cooked | 242 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 can (14 oz) no-salt-added diced tomatoes
- 1 can (1 oz) reduced-sodium chicken broth
- 1½ cups complete wheat bran flakes, crushed (about 3 cups cereal)
- 1 cup chopped onion
- ⅓ cup no-salt-added tomato paste
- 1 tbsp Cajun seasoning
- 2 tsp Worcestershire sauce
- 1¼ lb skinless, boneless chicken thighs
- ¼ lb fully cooked smoked turkey sausage, cut into ¼-inch slices
- 1¼ cups instant brown rice
- ½ lb frozen, cooked, peeled and deveined shrimp, thawed
- 1 cup chopped green bell pepper
Directions
In 4-to 5-quart crockery cooker, combine undrained tomatoes,broth, cereal, onion, tomato paste, Cajun seasoning and Worcestershire sauce.
Trim fat from chicken.
Cut into 1-inch pieces.
Stir chicken and sausage into tomato mixture.
Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2½ to 3 hours.
Stir in rice, shrimp and pepper.
Cover and let stand for 20 minutes or until rice is tender.
Serve with vegetables, such as sugar snap peas, if desired.
Note: the shrimp is added near the end of the cooking time because it will get tough if left in the slow cooker for the entire time.