Jumpin’ Jambalaya

DIFFICULTY LEVEL

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Ingredients

  • 14 ounces low fat turkey kielbasa
  • 1 pound boneless, skinless chicken breast
  • 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
  • 1 14½-ounce 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 teaspoons cayenne pepper
  • 3 tablespoons parsley, finely chopped

Instructions

  1. Wash chicken and pat dry. Cut the chicken breast and kielbasa into 1-inch chunks.
  2. Spray a medium-sized pan with nonstick cooking spray.
  3. Brown the sausage and chicken over medium heat and remove from the pan.
  4. Add next 6 ingredients to the same pot and cook over medium heat for 10 minutes.
  5. Put the cooked meat back in the pot; add the rice, water, chicken bouillon cubes, bay leaf, and cayenne pepper.
  6. Bring to a boil.
  7. Cover, reduce heat, and let simmer for about 50 minutes* or until the water is evaporated.
  8. Stir in parsley and serve warm.*Instant brown rice will take less time.

Nutritional Information

Serving Size: 3-4
Calories: 319
Total Fat: 12 g
Saturated Fat: 3 g
Trans Fat: 0 g
Sugar: 3 g
Sodium: 410 mg
Carbs: 29 g
Protein: 24 g

Source:

U.S. Department of Health and Human Services

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