Jumpin’ Jambalaya

Jumpin’ Jambalaya

Jumpin’ Jambalaya

Here is a jambalaya that your family can enjoy. It has lots of flavor, veggies, and tasty low-fat meats! Green salad is a nice side dish.

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

1½ teaspoons cayenne pepper

3  tablespoons parsley, finely chopped

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 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.

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