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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.
n 14 ounces low-fat turkey kielbasa
n 1 pound boneless, skinless chicken breast
n nonstick cooking spray
n 1 medium celery stalk, chopped
n 2 small onions, chopped
n 4 cloves garlic, chopped
n 1 small bunch green onions, chopped
n 1 medium green bell pepper, chopped
n 1 14½-ounce can of diced tomatoes, no salt added
n 1½ cups uncooked brown rice
n 4 cups water
n 2 cubes, low-sodium chicken bouillon
n 1 bay leaf
n 1½ teaspoons cayenne pepper
n 3 tablespoons parsley, finely chopped
1
2
3
. Wash chicken and pat dry. Cut the chicken breast and kielbasa into
1-inch chunks.
. Spray a medium-sized pan with nonstick cooking spray. Brown the
sausage and chicken over medium heat and remove from the pan.
. 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.
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
5. Stir in parsley and
serve warm.
Protein 22 g
Carbohydrates 31 g
Potassium 427 mg
*
Instant brown rice
will take less time.
2
4
Heart Healthy Home Cooking
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