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Home > Recipes of the Month > Jumpin' Jambalaya

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Jumpin' Jambalaya

Prep and cook time: 1 hr., 25 min.     Servings: 9 (Serving size: 1 c.)

This Jambalaya is an easy, one-pot, slow cooked meal -- made with brown rice, chicken, turkey kielbasa, onions, tomatoes, peppers and spices.

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Ingredients

  • 14 oz. low-fat turkey kielbasa
  • 1 lb. boneless, skinless chicken breast
  • 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-oz. can of diced tomatoes, no salt added
  • 1 ½ c. uncooked brown rice
  • 4 c. water
  • 2 cubes, low-sodium chicken bouillon
  • 1 bay leaf
  • 1 ½ t. cayenne pepper
  • 3 T. parsley, finely chopped

Directions

  1. Wash chicken and pat dry. Cut the chicken breast and kielbasa into 1-in. chunks.
  2. Spray a medium-sized pot with cooking spray. Brown the sausage and chicken over medium heat and remove from the pot.
  3. Add next 6 ingredients to the same pot and cook over medium heat for 10 min.
  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 min.* or until the water is evaporated.
  5. Stir in parsley and serve warm.

* Instant brown rice will take less time.

Nutritional Information

Per serving: 250 calories (36 from fat), 4 g total fat (1 g saturated fat), 53 mg cholesterol, 531 mg sodium, 31 g carbohydrates, 5 g fiber, 5 g sugar, 22 g protein.
Exchanges: 1 ½ starch, 3 protein, 1 vegetable

All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.

* Recipes from the Keep the Beat™/ We Can!® Deliciously Healthy Family Meals cookbook and the Delicious Heart Healthy Latino Recipes cookbook, both developed by the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health (NIH). Participation by TOPS Club, Inc. does not imply endorsement by the U.S. Department of Health & Human Services or the NIH/NHLBI. All government publications are in the public domain and do not have any copyright assigned to them.

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