Chicken Jambalaya Monday, January 28, 2008


Chef Monty Lowans UT Hospital
4 (1 ½ cup servings)

1 tsp extra virgin olive oil
4 oz chicken andouille sausage, 1-inch pieces, low fat smoked sausage can be used
1 medium onion, chopped
2 stalks celery, chopped small
12 ounces boneless, skinless chicken breast cut into 1-inch pieces
1/2 medium red bell pepper, chopped
1/2 medium green bell pepper, chopped
3/4 cup uncooked long grain rice
3 medium garlic cloves, minced
1 tsp salt-free Cajun seasoning or extra spicy salt free seasoning
1/2 teaspoon dried thyme, crumbled
1/2 teaspoon dried oregano, crumbled
1 14.5 ounces can no salt added diced tomatoes, with juice
3/4 cup fat free, low sodium chicken broth
Your favorite red hot pepper sauce


Add oil to a Dutch oven. Heat over medium heat and add sausage, onion and celery cook for 2-3 minutes or until the onion is soft, stirring constantly. Stir in chicken and peppers, cook for 4-5 minutes or until chicken is no longer pink, stirring frequently. Reduce heat to medium low. Stir in the rice, garlic, seasoning blend, thyme and oregano. Cook 2 minutes stirring frequently. Stir in tomatoes and broth and increase heat to a boil. Reduce heat and simmer, covered, for 20 minutes, or until the rice is thoroughly cooked.

Ladle and serve with hot sauce.

Calories: 302 Carbs: 38g Total Fat: 4g Sugar: 7g Sat. Fat: 1g Fiber: 3g Chol: 68mg Protein: 28g Sodium: 378mg

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