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Ready In:
1 hour
5 minutes
Serves: 9
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.
What you'll need
Cutting board
Sharp knife
Measuring cups
Can opener
Measuring spoons
Paper towel
Medium pot
Stovetop
Ingredients
Serves 9
14 ounces Turkey Kielbasa Low-fat
1 pound Chicken Breast boneless, skinless
of Nonstick Cooking Spray
1 stalk Celery chopped
2 Onions Small, chopped
4 cloves Garlic chopped
of Green Onions one small bunch, chopped
1 Green Bell Pepper medium, chopped
14 1/2 ounces Tomatoes Can no salt added diced
1 1/2 cups Brown Rice Uncooked
4 cups Water
2 Chicken Bouillon Low-sodium
1 Bay Leaf
1 1/2 teaspoons Cayenne Pepper
3 tablespoons Parsley Fresh, finely chopped
Directions
1.Wash chicken and pat dry with paper towel. Cut the chicken breast and kielbasa into 1-inch chunks.
2.Spray a medium-sized pot 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.
Chef's Tips
- Instant brown rice will take less time.
Nutrition Facts
Serving Size 1.00 cup
Serving Per Container 9
| Amount Per Serving | ||
|---|---|---|
| Calories 250 | ||
| % Daily Value* | ||
| Total Fat 4 g | 5% | |
| Saturated Fat 1 g | 5% | |
| Sodium 531 mg | 23% | |
| Total Carbohydrate 31 g | 11% | |
| Dietary Fiber 5 g | 18% | |
| Protein 22 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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