Jumpin’ Jambalaya Recipe

 

 

Jumpin’ Jambalaya

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.

14 ounces low-fat turkey kielbasa 1 pound boneless, skinless chicken breast nonstick cooking spray 1 medium celery stalk, chopped 2 small onions, chopped 4 cloves garlic, chopped 1 small bunch green onions, chopped 1 medium green bell pepper, chopped 1 14½-ounce can of diced tomatoes, no salt added 1½ cups uncooked brown rice 4 cups water 2 cubes, low-sodium chicken bouillon 1 bay leaf 1½ teaspoons cayenne pepper 3 tablespoons parsley, finely chopped

1.                   Wash chicken and pat dry. Cut the chicken breast and kielbasa into 1-inch chunks.

2.                   Spray a medium-sized pan 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.

 

Yield: 9 servings Serving size: 1 cup Calories 250 Total Fat 4 g Saturated Fat 1 g Cholesterol 53 mg Sodium 531 mg Total Fiber 5 g Protein 22 g Carbohydrates 31 g Potassium 427 mg

  Heart Healthy Home Cooking