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Chicken Jambalaya

Nutrition Facts

Serving Size½ of recipe
Calories 397
Total Fat 7.5 g
Saturated Fat1 g
Sodium 688 mg
Total Carbohydrate 48 g
Dietary Fiber5 g
Protein 34 g

Servings and Times    TOP

Servings2

Ingredients and Preparation    TOP

IngredientsMeasures
Uncooked brown rice½ cup
Canola oil2 teaspoons
Garlic clove, minced1
Boneless, skinless chicken breast halves, cut into ½-inch cubes2
Green bell pepper, chopped½
Yellow onion, chopped½
Stalk celery, chopped1
Dried basil¼ teaspoon
Dried oregano½ teaspoon
Jalapeno, chopped (optional)½
Salt¼ teaspoon
Freshly ground black pepper to taste
Dash of cayenne pepper (optional) 
Tomato puree (or puree diced tomatoes in a blender or food processor)¼ cup
Reduced-sodium chicken broth1 cup
Green onions, sliced2
  1. Directions
  2. Cook rice according to package directions, omitting fat and salt.
  3. Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic and chicken, and sauté 8 minutes. Stir in bell pepper, onion, and celery, and cook 8-10 minutes, until onions are golden brown.
  4. Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
  5. Stir in chicken broth, cover, reduce heat to low, and simmer 20 minutes. Stir in rice, sprinkle with green onions, and serve.
Exchanges
4 very lean meats; 2 vegetables; 2 starches; 1 fat
Side Suggestions: Tossed Salad
This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition. To send comments or feedback to our Editorial Team regarding the content please email us at healthlibrarysupport@ebscohost.com. Our Health Library Support team will respond to your email request within 2 business days.