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Jambalaya

Becky Luigart-Stayner
Yield 6 servings (serving size: 1 1/3 cups)
This Creole dish is a breeze to prepare and works well for busy nights after holiday shopping. It's great when you need a meal that can stand for a while once it's ready, and it reheats well. Serve with hot sauce.

Ingredients

  • 2 teaspoons vegetable oil
  • 1/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
  • 1/4 pound skinless, boneless chicken thighs, cut into bite-sized pieces
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup chopped smoked turkey sausage (about 4 ounces)
  • 1 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped celery
  • 1 garlic clove, minced
  • 1 1/2 cups uncooked long-grain white rice
  • 2 3/4 cups fat-free, less-sodium chicken broth
  • 2 teaspoons paprika
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground red pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1/4 pound large shrimp, peeled, deveined, and chopped
  • 1/4 cup thinly sliced green onions

Nutrition Information

  • calories 322
  • caloriesfromfat 14 %
  • fat 5.1 g
  • satfat 1.1 g
  • monofat 1.5 g
  • polyfat 1.9 g
  • protein 20.4 g
  • carbohydrate 46.8 g
  • fiber 3.2 g
  • cholesterol 68 mg
  • iron 3.3 mg
  • sodium 640 mg
  • calcium 72 mg

How to Make It

  1. Heat oil in a large skillet over medium-high heat. Sprinkle chicken with salt and black pepper. Add chicken to pan, and cook 5 minutes or until lightly browned, stirring occasionally. Remove chicken from pan; cover and keep warm. Add sausage to pan; cook 5 minutes or until lightly browned, stirring occasionally. Add 1 cup onion, bell pepper, celery, and garlic; cover, reduce heat to low, and cook 12 minutes or until vegetables are tender, stirring occasionally.

  2. Stir in rice; cook 2 minutes, stirring constantly. Add broth, paprika, thyme, and red pepper; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add chicken and tomatoes; cook, uncovered, 10 minutes or until liquid is absorbed. Stir in shrimp; cover and cook 5 minutes or until shrimp are done. Remove from heat, and let stand 5 minutes. Fluff with a fork. Sprinkle with green onions.