Chicken Jambalaya

Adapted from CooksAid.com

Nutrition Facts

Serving Size ½ of recipe
Calories 397
Total Fat 7.5 g
Saturated Fat 1 g
Sodium 688 mg
Total Carbohydrate 48 g
Dietary Fiber 5 g
Protein 34 g

Servings and Times

Servings 2

Ingredients and Preparation

Ingredients Measures
Uncooked brown rice ½ cup
Canola oil 2 teaspoons
Garlic clove, minced 1
Boneless, skinless chicken breast halves, cut into ½-inch cubes 2
Green bell pepper, chopped ½
Yellow onion, chopped ½
Stalk celery, chopped 1
Dried basil ½ teaspoon dried oregano ¼ teaspoon
Jalapeno, chopped (optional) ½
Salt ¼ teaspoon
Freshly ground black pepper to taste
Dash of cayenne pepper (optional)  
Tomato puree (or puree diced tomatoes in a blender or food processor) ¼ cup
Reduced-sodium chicken broth 1 cup
Green onions, sliced 2
    Directions
  1. Cook rice according to package directions, omitting fat and salt.
  2. Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic and chicken, and sauté 8 minutes. Stir in bell pepper, onion, and celery, and cook 8-10 minutes, until onions are golden brown.
  3. Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
  4. Stir in chicken broth, cover, reduce heat to low, and simmer 20 minutes. Stir in rice, sprinkle with green onions, and serve.

Exchanges
4 very lean meats; 2 vegetables; 2 starches; 1 fat

Side Suggestions: Tossed Salad

 

 

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