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Jumpin’ Jambalaya

Lots of flavor and veggies, plus low-fat meats! A green salad makes a nice side dish.

Recipe Source: Heart Healthy Home Cooking African American Style
Prep time Cook time Yields Serving Size
15 minutes 1 hour 15 minutes 9 servings 1 C

Ingredients

1 lb boneless, skinless chicken breast

14 oz low-fat turkey kielbasa

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 can (14½ oz) no-salt-added diced tomatoes

1½ C uncooked brown rice

4 C water

2 cubes low-sodium chicken bouillon

1 bay leaf

1½ tsp cayenne pepper

3 Tbsp finely chopped parsley

Photograph of the completed recipe.
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
Percent Daily Values are based on a 2,000 calorie diet.

Directions

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

  • 2
    Spray a medium-sized pot with nonstick cooking spray. Brown the chicken and kielbasa over medium heat and remove from the pot.

  • 3
    Add next 6 ingredients to the same pot, and cook over medium heat for 10 minutes.

  • 4
    Return the cooked meat to the pot; add the brown rice, water, bouillon, 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 (instant brown rice will take less time to cook).

  • 5
    Stir in parsley and serve warm.

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