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Chicken Jambalaya

June 10, 2008 - 7:30am
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Chicken Jambalaya

Nutrition Facts

Serving Size½ of recipe
Total Fat7.5 g
Saturated Fat1 g
Sodium688 mg
Total Carbohydrate48 g
Dietary Fiber5 g
Protein34 g

Servings and Times


Ingredients and Preparation

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 broth1 cup
Green onions, sliced2
  1. Directions
  2. Cook rice according to package directions, omitting fat and salt.
  3. 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.
  4. Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
  5. Stir in chicken broth, cover, reduce heat to low, and simmer 20 minutes. Stir in rice, sprinkle with green onions, and serve.

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

Side Suggestions: Tossed Salad

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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