January 31, 2010
Here is another recipe - an easy and healthy Jambalaya - that would be great for a Super Bowl party.
8 servings (serving size: 1 cup)
- 1 cup uncooked long grain brown rice, cook according to package instructions
- 1 tablespoon Canola oil
- 3 cups frozen diced onion and pepper mixture, with both green and red peppers
- 2 1/2 teaspoons paprika
- 1/2 teaspoon salt
- 1/2 teaspoon ground red pepper
- 1/2 teaspoon black pepper
- 2 cups fat-free, less-sodium chicken broth
- 1 (14.5-ounce) can diced tomatoes with oregano and garlic, undrained
- 2 cups shredded rotisserie chicken
- 6 ounces andouille sausage, chopped
- 2 tablespoons sliced green onions
- Cook brown rice according to package directions.
- Heat oil in a large Dutch oven over medium-high heat. Add frozen onion and peppers; sauté 10 minutes or until lightly browned. Stir in next 4 ingredients; sauté 1 minute. Stir in broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
- Add rice, chicken and sausage; cover and cook 5 minutes.
- Sprinkle with green onions.
249 (27% from fat)
Fat: 7.6 g (sat 2.4 g, mono 3.4 g, poly 1.3 g)
Protein: 17.3 g
Carbohydrate: 27.4 g
Fiber: 2.7 g
Cholesterol: 42 mg
Iron: 2.7 mg
Sodium: 523 mg
Calcium: 37 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Wednesday, March 27, 2013