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Jumpin' Jambalaya

9
porciones

1h
tiempo de cook

Cortesía de nhlbi.nih.gov

This dish is packed with flavor straight from the south. Enjoy this healthier take on a classic cajun recipe. It makes a great entrée anytime of year.

Ingredientes

  • 14 ounces low-fat turkey kielbasa
  • 1 pound boneless, skinless chicken breast
  • Nonstick cooking spray
  • 1 medium celery stalk, chopped
  • 2 small onions, chopped
  • 4 cloves garlic, chopped
  • 1 small bunch green onions, chopped
  • 1 medium green bell pepper, chopped
  • 1 14 ½-ounce can of diced tomatoes, no salt added
  • 1 ½ cups uncooked brown rice
  • 4 cups water
  • 2 cubes, low-sodium chicken bouillon
  • 1 bay leaf
  • 1 ½ teaspoons cayenne pepper
  • 3 tablespoons parsley, finely chopped

Preparación

  1. Wash chicken and pat dry. Cut the chicken breast and kielbasa into 1-inch chunks.
  2. Spray a medium-sized pan with nonstick cooking spray. Brown the sausage and chicken over medium heat and remove from the pan.
  3. Add the next 6 ingredients to the same pot and cook over medium heat for 10 minutes.
  4. Put the cooked meat back into 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.
  5. Stir in parsley and serve warm.

Notas

*Instant brown rice will take less time.

Información Nutricional por porción (9)

Nutrientes

Cantidad

Calories

250

Fat

4g

Saturated Fat

1g

Sodium

531mg

Cholesterol

53mg

Fiber

5g

Protein

22g

Carbohydrates

31g

MiPlato Grupos de Alimentos

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