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
14 ounces Turkey Kielbasa Low-fat
1 pound Chicken Breast boneless, skinless
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
2 Chicken Bouillon Low-sodium
1 1/2 teaspoons Cayenne Pepper
3 tablespoons Parsley Fresh, finely chopped
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.
- Instant brown rice will take less time.
|Amount Per Serving|
|% 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: