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Jumpin’ Jambalaya

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two bowls full of creole-style jambalaya
Prep Time: 
1 1⁄2 hours prep time
Number of Servings: 
Serves 9
Recipe Source: 
Recipe courtesy of Heart Healthy Home Cooking African American Style, National Heart, Lung, and Blood Institute

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 (14.5 oz) can diced tomatoes, no salt added
  • 1 1⁄2 cup uncooked brown rice
  • 4 cup water
  • 2 cubes low-sodium chicken bouillon
  • 1 bay leaf
  • 1 1⁄2 tsp cayenne pepper
  • 3 Tbsp parsley, finely chopped

Directions

  1. Cut chicken and kielbasa into 1-inch chunks.
  2. Spray a medium-size pan with nonstick cooking spray. Brown sausage and chicken over medium heat and remove from pan.
  3. Add celery, onions, garlic, green onions, bell pepper, and tomatoes to same pot and cook over medium heat for 10 minutes.
  4. Put cooked meat back into pot; add 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 water has evaporated.
  5. Stir in parsley and serve warm.
Nutrition Info: 
1 cup: 342 Calories, 20 g Protein, 32 g Carbohydrates, 3 g Fiber, 15 g Total fat (5 g sat), 635 mg Sodium, ★★★★★ Vitamin B3 (niacin), B6, ★★★★ Vitamin B1 (thiamine), K, Phosphorus, ★★ Vitamin C, ★ Vitamin B2 (riboflavin), B12, Iron, Magnesium, Potassium, Zinc

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