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Jambalaya

Source: dinnertonight.tamu.edu

Course: Main Course

Cuisine: Cajun

Main Ingredient: Chicken

Yield: 6

Serves:

Ingredients

  • 1 tsp canola oil
  • 1 cup cooked, chopped chicken breast (or lean ham )
  • 1 small onion (chopped)
  • 1 bell pepper (chopped)
  • 2 stalks celery (sliced)
  • 1 (15 ounce) can unsalted tomato sauce
  • 1 cup rice (uncooked (brown or white))
  • 1 14 cup low sodium, reduced fat chicken broth
  • 18 tsp cayenne pepper
  • 12 tsp chili powder
  • 1 tsp minced garlic

Directions

  1. Wash your hands and clean your cooking area.
  2. Wash and prepare fresh vegetables as directed above.
  3. Spray a large skillet with non-stick cooking spray or drizzle vegetable oil.
  4. Cook chicken or ham for 2 minutes on medium to medium high heat.
  5. Add onion, bell pepper and celery to skillet.
  6. Continue to cook on medium for an additional 2 minutes or until vegetables are tender.
  7. Add tomato sauce, rice, chicken broth, and spices to the skillet. Bring to a boil, reduce heat to low, and cover.
  8. Continue cooking for an additional 15 minutes or until liquid is absorbed.
  9. Serve immediately.

Amount Per Serving (6)

  • Calories: 210
  • Protein: 13
  • Sugar: 6
  • Carbohydrate: 34
  • Fat: 3
  • Cholesterol: 25
  • Sodium: 105
  • Fiber: 4
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