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Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›
https://eatfresh.org/eatfreshorg-mini-course
Ready In:
1 hour
15 minutes
Serves: 6
A hearty meal you can share with friends and family.
What you'll need
Large pot (stockpot) with lid
Strainer
Sharp knife
Spatula or spoon
Ingredients
Serves 6
2 tablespoons Vegetable Oil
1/4 pound Chicken Sausage cut into 1⁄2-inch slices
1 Onion (about 1 cup) chopped
2 Bell Peppers (about 1 1/2 cups) chopped
1 cup Corn fresh or frozen
1/2 cup Celery (about 2 stalks) chopped
1 clove Garlic finely chopped
1 3/4 cups Chicken Broth Low-sodium
5 Tomatoes chopped or 8 ounces low-sodium canned, chopped tomatoes, drained
1/4 cup Tomato Sauce
1 Bay Leaf
1/4 teaspoon Chili Powder
1/2 teaspoon Red Pepper Flakes
1/4 teaspoon Dried Oregano
1 cup Instant Brown Rice Uncooked
1 Chicken Thighs Boneless, skinless (about 3⁄4 pound) cut in 2-inch strips
Directions
1.In a stockpot, heat vegetable oil over medium-high heat. Add sausage, onion, bell pepper, corn, celery, and garlic. Stir together and cook 5 minutes or until vegetables are tender.
2.Stir in chicken broth, tomatoes, tomato sauce, bay leaf, chili powder, red pepper flakes, and oregano. Bring to a boil.
3.Reduce heat and simmer uncovered for 10 minutes, stirring occasionally. Stir in rice. Cover and simmer for 10 minutes, stirring occasionally.
4.Add chicken, cover the pot and simmer 5 additional minutes until chicken is cooked and rice is tender.
5.Remove from heat and let stand, covered, for 10 minutes. Remove bay leaf before serving.
Nutrition Facts
Serving Size 1.00 cup
Serving Per Container 6
| Amount Per Serving | ||
|---|---|---|
| Calories 290 | ||
| % Daily Value* | ||
| Total Fat 10 g | 13% | |
| Saturated Fat 2 g | 10% | |
| Sodium 240 mg | 10% | |
| Total Carbohydrate 38 g | 14% | |
| Dietary Fiber 5 g | 18% | |
| Protein 15 g | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
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