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–+ servings

Jumpin’ Jambalaya

Print Recipe
Course Dinner
Keyword healthy dinner, chicken, sausage, soul food
Cook Time 1 hour
Servings 4
Calories 600

Ingredients

  • 14 oz. low fat turkey kielbasa
  • 1 lb. boneless, skinless chicken breast
  • 1 medium celery stalk (chopped)
  • 2 onions (chopped)
  • 4 cloves garlic (chopped)
  • 1 small bunch green onions (chopped)
  • 1 green bell pepper (chopped)
  • 14 oz. can of diced tomatoes, no salt added
  • 1½ cups uncooked brown rice
  • 4 cups water
  • 2 cubes low-sodium chicken bouillon
  • 1 bay leaf
  • 1 1/2 tsp. cayenne pepper
  • 3 Tbsp. parsley (finely chopped)

Instructions

  • Pat chicken dry. Cut the chicken breast and kielbasa into 1-inch chunks.
  • Spray a medium-sized pan with nonstick cooking spray.
  • Brown the sausage and chicken over medium heat and remove from the pan.
  • Add next 6 ingredients to the same pot and cook over medium heat for 10 minutes.
  • Put the cooked meat back in the pot; add the 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 the water is evaporated.
  • Stir in parsley and serve warm.

Notes

If you are short on time, use instant brown rice instead.

Nutrition

Calories: 600kcal | Carbohydrates: 72g | Protein: 47g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 125mg | Sodium: 1488mg | Potassium: 1247mg | Fiber: 7g | Sugar: 9g | Vitamin A: 2143IU | Vitamin C: 86mg | Calcium: 130mg | Iron: 13mg