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JambalayaJambalaya

Jami Nolen

January 31, 2010

 

Here is another recipe - an easy and healthy Jambalaya - that would be great for a Super Bowl party.

 

Yield

8 servings (serving size: 1 cup)

 

Ingredients

  • 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

 

Preparation

  1. Cook brown rice according to package directions.
  2. 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.
  3. Add rice, chicken and sausage; cover and cook 5 minutes.
  4. Sprinkle with green onions.

 

Nutrition Information

Calories: 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

 

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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.

 


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