MiladyB

Chicken Jambalaya

yield
6 servings.

ingredients

3/4 pound boneless skinless chicken breasts, cubed
3 cups reduced-sodium chicken broth
1-1/2 cups uncooked brown rice
4 ounces reduced-fat smoked turkey sausage, diced
1/2 cup thinly sliced celery with leaves
1/2 cup chopped onion
1/2 cup chopped green pepper
2 to 3 teaspoons Cajun or Creole seasoning
1 to 2 garlic cloves, minced
1/8 teaspoon hot pepper sauce
1 bay leaf
1 can (14-1/2 ounces) no-salt-added diced tomatoes, undrained

directions
In a large nonstick skillet lightly coated with nonstick cooking spray, saute chicken
for 2-3 minutes. Stir in the next 10 ingredients. Bring to a boil. Reduce heat; cover
and simmer for 50-60 minutes. 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.

Nutrition Facts: One serving (1 cup) equals 302 calories, 4 g fat (1 g saturated fat),
43 mg cholesterol, 452 mg sodium, 45 g carbohydrate, 3 g fiber, 21 g protein.

Diabetic Exchanges: 2-1/2 starch, 1-1/2 lean meat, 1 vegetable.

__________________
~Beth~

Little Victories; Grand Rapids, MI
Bariatric Support Group

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 210 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbladder: 05/14/08-Dr Randal Baker
Emergency surgery (Intussusception): 02/29/09-Dr James Foote