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Serving size: 1 cup (202 grams)
Servings per recipe: 6 
Calories: 148 (32 from fat) 
Fat: 4 grams (1 saturated fat, 0 trans fats) 
Cholesterol: 33 milligrams
Protein: 15 grams 
Sodium: 54 milligrams 
Total carbohydrate: 14 grams (2 fiber, 3 sugars)


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Chicken jambalaya

This is a nice one-pot dish for company because you can make it in advance.

Ingredients

1 tablespoon olive oil
1 medium onion, chopped
2 to 3 garlic cloves, minced
3/4 pound of boneless, skinless chicken breast, cut into 3/4-inch pieces
1 14-ounce can no-salt added whole tomatoes in their juices
1 rib of celery, cut into 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 tablespoon salt-free tomato paste
1 bay leaf
1 teaspoon dried thyme
1/4 teaspoon dried red pepper flakes
Pinch of ground cloves
1 cup of long-grain brown rice, cooked according to package directions

Directions

  1. In a 3-quart Dutch oven, heat oil over medium heat.
  2. Add onion and garlic. Sauté until onion is tender, about 4 minutes.
  3. Add chicken and cook, stirring, until pieces are white on all sides.
  4. Add tomatoes with liquid, breaking up with a spoon.
  5. Mix in celery, green bell pepper, scallion and tomato paste.
  6. Stir in bay leaf, thyme, red pepper flakes and cloves.
  7. Bring to a boil, reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
  8. Remove bay leaf. Stir rice into chicken mixture and heat through.
  9. Serve warm.












 

Source: American Institute for Cancer Research; Your Health eMagazine, April/May 2003

First published: 04/01/2004
Last updated: 01/03/2013

Reviewed by: Allina Health's Patient Education Department