Healthy Jambalaya - homemade
Recipe Provided by the American Institute for Cancer Research |
Nutrition Facts
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Low-Fat Tuesday
Just in time for Fat Tuesday, here is a healthy version of a New Orleans specialty. This delicious and healthy jambalaya has all the flavor of the Creole classic, without the saturated fat. Brown rice is a great source of fiber, while the veggies and herbs add a blast of phytochemicals and vitamins.
Healthy Jambalaya
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast,
cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes
in juice
2 ribs celery, cut in 1/2-inch slices
1 green bell pepper, chopped
1 yellow bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
Pinch of ground cloves
Dash of hot sauce (optional)
1 cup long-grain brown rice, cooked (according to
package directions) and hot
Salt and pepper, to taste
- In a 3-quart pot, heat the oil over medium-high heat. Add the onion and garlic. Sauté until the onion is tender, about 4 minutes. Add the chicken and cook, stirring, until the pieces are white on all sides, about 6 minutes.
- Add the tomatoes and their juice, breaking them up with a spoon. Mix in the celery, bell peppers, scallion and tomato paste. Stir in the bay leaf, thyme, pepper flakes, cloves and hot sauce, if using. Bring it to a boil. Reduce the heat and simmer until the chicken is cooked and the sauce has thickened, about 20 minutes.
- Remove the bay leaf. Stir the precooked rice into the chicken mixture and heat through. Season to taste with salt and pepper.
Makes 6 servings.
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