Jumpin' Jambalaya

Jumpin' jambalaya in a pot

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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 14 ½-ounce can of diced tomatoes, no salt added
  • 1 ½ cups uncooked brown rice
  • 4 cups water
  • 2 cubes, low-sodium chicken bouillon
  • 1 bay leaf
  • 1 ½ teaspoons cayenne pepper
  • 3 tablespoons parsley, finely chopped

Directions

  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. Brown the sausage and chicken over medium heat and remove from the pan.
  3. Add next 6 ingredients to the same pot and cook over medium heat for 10 minutes.
  4. Put the cooked meat back into 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.
  5. Stir in parsley and serve warm.

*Instant brown rice will take less time.

Yield: 9 servings
Serving Size: 1 cup
Calories 250
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 53 mg
Sodium 531 mg
Total Fiber 5 g
Protein 22 g
Carbohydrates 31 g
Potassium 427 mg

Recipe Source: Heart Healthy Home Cooking African American Style

Last Updated: May 17, 2013

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