Jumpin’ Jambalaya
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Calories: 600kcal
Ingredients
- 14 oz. low fat turkey kielbasa
- 1 lb. boneless, skinless chicken bread
- Nonstick cooking spray
- 1 medium celery stalk (chopped)
- 2 small onions (chopped)
- 4 cloves garlic (chopped)
- 1 small bunch green onions (chopped)
- 1 medium green bell pepper (chopped)
- 14 oz. can of diced tomatoes, no salt added
- 1½ cups uncooked brown rice
- 4 cups water
- 2 cubes low-sodium chicken bouillon
- 1 bay leaf
- 1 1/2 tsp. cayenne pepper
- 3 Tbsp. parsley (finely chopped)
Instructions
- Wash chicken and pat dry. Cut the chicken breast and kielbasa into 1-inch chunks.
- Spray a medium-sized pan with nonstick cooking spray.
- Brown the sausage and chicken over medium heat and remove from the pan.
- Add next 6 ingredients to the same pot and cook over medium heat for 10 minutes.
- Put the cooked meat back in the pot; add the rice, water, chicken bouillon cubes, bay leaf, and cayenne pepper.
- Bring to a boil.
- Cover, reduce heat, and let simmer for about 50 minutes* or until the water is evaporated.
- Stir in parsley and serve warm. *Instant brown rice will take less time.
Nutrition
Calories: 600kcalCarbohydrates: 72gProtein: 47gFat: 14gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 125mgSodium: 1488mgPotassium: 1247mgFiber: 7gSugar: 9gVitamin A: 2143IUVitamin C: 86mgCalcium: 130mgIron: 13mg
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Nutrition Facts
Jumpin’ Jambalaya
Amount per Serving
Calories
600
% Daily Value*
Fat
14
g
22
%
Saturated Fat
5
g
31
%
Trans Fat
0.01
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
4
g
Cholesterol
125
mg
42
%
Sodium
1488
mg
65
%
Potassium
1247
mg
36
%
Carbohydrates
72
g
24
%
Fiber
7
g
29
%
Sugar
9
g
10
%
Protein
47
g
94
%
Vitamin A
2143
IU
43
%
Vitamin C
86
mg
104
%
Calcium
130
mg
13
%
Iron
13
mg
72
%
* Percent Daily Values are based on a 2000 calorie diet.