Ask a dietitian here.
Ingredients: Makes 8 servings
14 ounces andouille sausage1 pound boneless, skinless chicken breast½ cup chopped celery2 teaspoons minced garlic1 cup diced Spanish onion¾ cup diced scallions1 cup diced green bell pepper1 14.5-ounce can no salt added diced tomatoes1½ cups brown basmati rice, dry4 cups water1 bay leaf¾ teaspoon cayenne pepper3 tablespoons chopped parsley
Cut sausage and chicken into 1-inch pieces.
Spray medium saucepan with cooking spray and place over medium high heat. Brown sausage and chicken. Remove from saucepan and set aside.
To the same pan, add celery, garlic, onion, scallions, bell pepper, and tomatoes. Bring to a boil, then lower heat and simmer 10-15 minutes. Add browned sausage and chicken. Add rice, water, bay leaf, and cayenne. Bring to a boil, then lower heat, cover, and simmer 45-50 minutes or until rice is cooked and jambalaya has thickened.
Sprinkle with parsley and serve.
Serving size:1 Cup; Makes: 8 servings
Nutritional Information: Per 1-cup serving: 360 calories, 14 gm fat, 4.5 gm saturated fat, 65 mg cholesterol, 505 mg sodium, 33 gm carbohydrates, 3.5 gm sugar, 3.5 gm fiber, 24 gm protein
Recipe Source:Recipe provided by FLIK Hospitality Group
A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association© Copyright 2019 Health Care Service Corporation. All Rights Reserved.
Telligent is an operating division of Verint Americas, Inc., an independent company that provides and hosts an online community platform for blogging and access to social media for Blue Cross and Blue Shield of Oklahoma.
File is in portable document format (PDF). To view this file, you may need to install a PDF reader program. Most PDF readers are a free download. One option is Adobe® Reader® which has a built-in screen reader. Other Adobe accessibility tools and information can be downloaded at http://access.adobe.com.