Jumpin’ Jambalaya

Jumpin’ Jambalaya

Lots of flavor and veggies, plus low-fat meats! A green salad makes a nice side

dish.

CAL/SERV :

250

PREP TIME :

15 MINS

YIELDS :

9 SERVINGS

COOK TIME:

1 HOUR 15 MINS

INGREDIENTS
  • 1 lb boneless, skinless chicken breast
  • 14 oz low-fat turkey kielbasa
  • 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 can (14½ oz) no-salt-added diced tomatoes
  • 1½ C uncooked brown rice
  • 4 C water
  • 2 cubes low- sodium chicken bouillon
  • 1 bay leaf
  • 1½ tsp cayenne pepper
  • 3 Tbsp finely chopped parsley

INSTRUCTIONS
  1. Wash chicken and pat dry. Cut the chicken breast and kielbasa into 1-inch chunks.
  2. Spray a medium-sized pot with nonstick cooking spray. Brown the chicken and kielbasa over medium heat and remove from the pot.
  3. Add next 6 ingredients to the same pot, and cook over medium heat for 10 minutes.
  4. Return the cooked meat to the pot; add the brown rice, water, bouillon, 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 (instant brown rice will take less time to cook).
  5. Stir in parsley and serve warm.

Nutrition (per serving):

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
*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute