204817 Health Library | Health and Wellness | Wellmont Health System
  • Chicken Jambalaya

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 397
    Total Fat 7.5 g
    Saturated Fat 1 g
    Sodium 688 mg
    Total Carbohydrate 48 g
    Dietary Fiber 5 g
    Protein 34 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Uncooked brown rice ½ cup
    Canola oil 2 teaspoons
    Garlic clove, minced 1
    Boneless, skinless chicken breast halves, cut into ½-inch cubes 2
    Green bell pepper, chopped ½
    Yellow onion, chopped ½
    Stalk celery, chopped 1
    Dried basil ¼ teaspoon
    Dried oregano ½ teaspoon
    Jalapeno, chopped (optional) ½
    Salt ¼ 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 broth 1 cup
    Green onions, sliced 2
    Directions
    1. Cook rice according to package directions, omitting fat and salt.
    2. 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.
    3. Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
    4. Stir in chicken broth, cover, reduce heat to low, and simmer 20 minutes. Stir in rice, sprinkle with green onions, and serve.

    Exchanges4 very lean meats; 2 vegetables; 2 starches; 1 fat

    Side Suggestions: Tossed Salad

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