- Chicken Jambalaya.jpg (46.85 KiB) Viewed 391 times
Preparation Time: 20 minutes
Cooking time: 1 hour
Serves: 6
If served as six portions, provides 285 cals, 5g fat (of which 0g saturates), 4g sugar and 0.6g salt per portion.
Ingredients
- 340g (¾lb) boneless skinless chicken breasts, cubed
- 3 cups reduced sodium chicken broth
- 1½ cups uncooked brown rice
- 15g (4oz) reduced fat smoked turkey sausage, diced
- ½ cup thinly sliced celery with leaves
- ½ cup chopped onion
- ½ cup chopped green pepper
- 2 to 3 tsp Cajun or Creole seasoning
- 1 to 2 garlic cloves, minced
- ⅛ tsp hot pepper sauce
- 1 bay leaf
- 410g (14½oz) tinned no-salt-added diced tomatoes, undrained
- Cooking spray
- Chopped green onions (optional)
Method
1. In a large skillet lightly coated with cooking spray, saute chicken for 2 - 3 minutes or until chicken is no longer pink. Stir in the next 10 ingredients. Bring to a boil. Reduce heat; cover and simmer for 50 - 60 minutes or until heated through.
2. Stir in tomatoes; cover and simmer 10 minutes longer or until liquid is absorbed and rice is tender. Remove from the heat; let stand for 5 minutes. Discard bay leaf. Serve with green onions if desired.
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