Jumpin' jambalaya

Sausage and chicken in a bowl, surrounded by an onion, tomato, and bell pepper.

Makes 9 servings.

Ingredients

1 pound boneless, skinless chicken breasts

14 ounces 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 bell pepper, chopped

1 14 1/2 -ounce can of diced tomatoes, no salt added

1 1/2 cups uncooked brown rice

4 cups water

2 cubes of low-sodium chicken bouillon

1 bay leaf

1 1/2 teaspoons cayenne pepper

3 tablespoons parsley, finely chopped

Directions

  • Wash chicken and pat dry. Cut the chicken breasts and kielbasa into 1-inch chunks.
  • Spray a medium-sized pan with nonstick cooking spray. Brown the kielbasa and chicken over medium heat and remove from the pan.
  • Add the celery, onions, garlic, green onions, bell pepper and diced tomatoes to the same pot and cook over medium heat for 10 minutes.
  • Put the cooked meat back into 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 and chicken is cooked (to a minimum internal temperature of 165 degrees).
  • Stir in parsley and serve warm.

*Instant rice will take less time.

Nutrition information

Serving size: 1 cup. Amount per serving: 250 calories, 4g total fat (1g saturated fat), 53mg cholesterol, 31g carbohydrates, 22g protein, 5g dietary fiber, 531mg sodium.

Source: National Heart, Lung, and Blood Institute

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