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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 skinless, boneless chicken breast, cut into 3/4 inch pieces
1 14-ounce can no-added salt whole tomatoes in their juices
1 rib of celery, cut in 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, bell pepper, scallion and tomato paste.
  6. Stir in bay leaf, thyme, 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.



 

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

First published: 04/01/2004
Last updated: 09/16/2010

Reviewed by: Allina Patient Education