Chicken, Turkey, Fowl and Egg: Chicken, Turkey, Fowl Dishes: Healthy Jambalaya

All the flavor of the Creole classic but without the saturated fat.

Author: American Institute for Cancer Research
Date: June 07, 2007

Serves: 6 person(s)

Preparation Time: 20 mins
Cooking Time: 35 mins
Extra Time: 40 mins (for pre-cooking rice)

Ingredients:

    1 Tbsp olive oil
    1 medium onion, chopped
    2 cloves garlic, minced (2-3)
    1/3 kg skinless, boneless chicken breast, cut into 3/4-inch pieces
    1 can (14.5 oz) whole plum tomatoes in juice
    2 ribs celery, cut into 1/2-inch slices
    1 green bell pepper, chopped
    1 yellow bell pepper, chopped
    1 scallion, chopped
    1 Tbsp tomato paste
    1 bay leaf
    1 tsp dried thyme
    1/4 tsp dried red pepper flakes
    1 pinch of ground cloves
    1 dash of hot sauce (optional)
    1 cup long-grain brown rice, cooked (according to package directions) and hot
    1 pinch each of salt and black pepper

Directions:

    In a 3-quart pot, heat the oil over medium-high heat. Add the onion and garlic. Sauté until the onion is tender, about 4 minutes. Add the chicken and cook, stirring, until the pieces are white on all sides, about 6 minutes.

    Add the tomatoes and their juice, breaking them up with a spoon. Mix in the celery, bell peppers, scallion and tomato paste. Stir in the bay leaf, thyme, pepper flakes, cloves and hot sauce, if using. Bring it to a boil. Reduce the heat and simmer until the chicken is cooked and the sauce has thickened, about 20 minutes.

    Remove the bay leaf. Stir the precooked rice into the chicken mixture and heat through. Season with salt and pepper.

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Nutritional Information
(Per Serving)

Calories:150 cals
Kilojoules:628 kJ
Fat:3.0 g
Carbohydrates:15.0 g
Protein:15.0 g
Cholesterol:33.0 mg
Sodium:136 mg
Saturated Fat:1.0 g
Fiber:2.0 g
Calcium:38.0 mg
Total Sugars:2.6 g

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