Name: Jambalaya
Yield: Makes 6 servings
Ingredients: 1 tbsp olive oil; 1 large onion, chopped; 2 medium cloves garlic, peeled; 1 large green bell pepper, cored, seeded and chopped; 2 celery stalks, diced; 3 tbsp fresh Italian parsley, minced; 4 oz extra-lean smoked ham, cut into 1/2-inch cubes; 5 oz boneless, skinless chicken breast, diced; 1 large bay leaf; 1 tsp cayenne pepper; 1 can (28 oz) diced tomatoes; 1 can (8 oz) tomato sauce; 3/4 cup brown rice, uncooked; 1 1/2 lb medium shrimp, peeled, deveined and chopped into bite-sized pieces

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Hello, New Orleans! Mark Twain once said, "New Orleans food is as delicious as the less criminal forms of sin." Speaking nutritionally, meat-heavy jambalaya is a misdemeanor. But toss in chicken instead of andouille sausage and pick a leaner cut of ham — keep the shrimp, of course — and you can dine with a clear conscience. Use brown rice instead of white and be generous with the veggies, and one bowl will provide 4 grams of fiber and 20 essential vitamins and minerals. Pretty impressive for a Fat Tuesday feast.

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