Chicken Jambalaya
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories397Total Fat7.5 gSaturated Fat1 gSodium688 mgTotal Carbohydrate48 gDietary Fiber5 gProtein34 g
Servings and Times
Ingredients and Preparation
IngredientsMeasuresUncooked brown rice½ cupCanola oil2 teaspoonsGarlic clove, minced1Boneless, skinless chicken breast halves, cut into ½-inch cubes2Green bell pepper, chopped½Yellow onion, chopped½Stalk celery, chopped1Dried basil¼ teaspoon Dried oregano½ teaspoonJalapeno, chopped (optional)½Salt¼ teaspoonFreshly ground black pepper to tasteDash of cayenne pepper (optional)Tomato puree (or puree diced tomatoes in a blender or food processor)¼ cupReduced-sodium chicken broth1 cupGreen onions, sliced2
  • Directions
  • Cook rice according to package directions, omitting fat and salt.
  • 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.
  • Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
  • 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

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