New Orleans-Style Jambalaya (Chicken or Sausage Optional)
View All Section Pages
Ingredients:
-
2 cups onion, chopped
-
1 cup celery, chopped
-
1 cup green pepper, chopped
-
1 1/2 tsp. garlic, minced
-
1 1/2 tsp. olive oil
-
2 1/2 cups low-sodium chicken stock
-
Cayenne pepper, to taste
-
2 tsp. Kitchen Bouquet
-
1 1/2 cups brown rice
-
1/2 cup wild rice
-
1 cup scallions, chopped
-
1/2 cup tomato, chopped
Directions:
-
Sautee onion, celery, pepper and garlic in olive oil to desired tenderness.
-
Add chicken broth and cayenne pepper; bring to a boil. Add Kitchen Bouquet and rices. Return to a boil.
-
Cover and simmer for 10 minutes. Remove cover and stir.
-
Continue cooking, uncovered, until rice is tender (approximately 20 minutes). Add more water if needed. Add scallions and chopped tomatoes.
-
Freeze remainder of recipe in small, 1-cup servings.
NOTE: May add chicken or lean sausage if desired.
Nuritional Analysis (1 cup):
Calories: 60
Protein: 2 g
Total fat: 1 g
Saturated fat: 0 g
Cholesterol (dietary): 0 g
Fiber (dietary): 1 g
Sodium: 108 mg
Recipe provided by Kathy Duran-Thal, RD, Cooper Wellness