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Nutrition information
Serving: 1 cup (451 grams)
Servings per recipe: 4
Calories: 424 (31 from fat)
Cholesterol: 59 milligrams
Fat: 3 grams (1 saturated fat, 0 trans fats)
Protein: 31 grams
Sodium: 524 milligrams 
Total carbohydrate: 66 grams (5 fiber, 
4 sugars)


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Turkey jambalaya

This dish can help you watch your fat and add Cajun flair to left over turkey or chicken.

Ingredients

3/4 pound boneless, skinless turkey or chicken breast, cut into bite size pieces
1 2/3 cups low sodium chicken broth
1 1/2 cups uncooked brown rice
4 ounces low fat smoked turkey sausage
1 can (1 pound) unsalted tomatoes, crushed
1/2 cup thinly sliced celery (include leaves)
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1 teaspoon crushed fresh garlic
1 bay leaf
1 teaspoon Cajun or Creole seasoning (or more to taste)

Directions

  1. Rinse the turkey or chicken and pat dry with a paper towel.
  2. Coat a large skillet with non-stick cooking spray and preheat over medium-high heat. Add the poultry and stir-fry for 2 to 3 minutes, until browned.
  3. Add the remaining ingredients to the skillet and stir to mix well. Bring the mixture to a boil, reduce the heat to low and cover.
  4. Simmer for 50 minutes or until the liquid has been absorbed and the rice is tender.
  5. Remove the skillet from the heat and allow to sit. Cover for 5 minutes and serve.












 

Source: Health Online, Inc.; Heart Health eMagazine, Feb./March 2001

First published: 02/06/2001
Last updated: 12/22/2011

Reviewed by: Allina Health's Patient Education Department