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Chicken Jambalaya
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 |
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
- Cook rice according to package directions, omitting fat and salt.
- 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.
- Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
- 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
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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