Healthy Recipes

Chicken Jambalaya
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
Uncooked brown rice ½ cup
Canola oil 2 teaspoons
Garlic clove, minced 1
Boneless, skinless chicken breast halves, cut into ½-inch cubes 2
Green bell pepper, chopped ½
Yellow onion, chopped ½
Stalk celery, chopped 1
Dried basil ¼ teaspoon
Dried oregano ½ teaspoon
Jalapeno, chopped (optional) ½
Salt ¼ teaspoon
Freshly ground black pepper to taste
Dash of cayenne pepper (optional)
Tomato puree (or puree diced tomatoes in a blender or food processor) ¼ cup
Reduced-sodium chicken broth 1 cup
Green onions, sliced 2


Directions
  1. Cook rice according to package directions, omitting fat and salt.
  2. Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic and chicken, and sauté 8 minutes. Stir in bell pepper, onion, and celery, and cook 8-10 minutes, until onions are golden brown.
  3. Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
  4. Stir in chicken broth, cover, reduce heat to low, and simmer 20 minutes. Stir in rice, sprinkle with green onions, and serve.

Exchanges
4 very lean meats; 2 vegetables; 2 starches; 1 fat

Side Suggestions: Tossed Salad


Nutrition Facts
Serving Size ½ of recipe
Calories 397
Total Fat 7.5 g
Saturated Fat 1 g
Sodium 688 mg
Total Carbohydrate 48 g
Dietary Fiber 5 g
Protein 34 g
dashed separator
healthy living calculator
Current Research From Top Journals


Parent-Adolescent Communication May Result In Safer Sex
December 2015

Improving parent-adolescent sexual communication has been noted as one factor that could help to encourage adolescents to practice safer sex behavior. This study found that sexual communication with parents plays a small protective role in safer sex behavior among adolescents.

dot separator
previous editions

Celiac Disease May Increase the Risk of Bone Fractures
November 2015

Music May Improve Sleep Quality in Adults with Insomnia
October 2015

CPAP May Help Older Adults with Obstructive Sleep Apnea
September 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook