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Sausage and Chicken Jambalaya (reduced-fat)

This is a very easy one-pot dish. You can add any vegetables you like to this. Add uncooked vegetables with the rice, or stir them in cooked vegetables at the end before serving.

Sausage and Chicken Jambalaya

Makes 6 servings

• 1 tablespoon canola oil
• 1 1/2 pounds boneless, skinless chicken breasts, cut into bite-size pieces
• 1 onion, diced
• 1 green bell pepper, diced
• 2 cloves garlic, pressed or minced
• 1/2 pound smoked turkey sausage, sliced
• 1 teaspoon dried thyme, crushed
• 2 tablespoons parsley, chopped
• 1/4 teaspoon cayenne pepper
• 1 cup rice
• 1 can (28 ounces) tomatoes
• 2 cups fat-free chicken broth

Spray a large skillet with nonstick cooking spray; add 2 teaspoons of the oil and brown the chicken. Remove the chicken and set aside. Add the rest of the oil to the pan, then add the onion, bell pepper and garlic, and cook until softened, about 5 minutes.

Add the sausage, herbs and rice; stir and cook for 1 minute. Return the cooked chicken to the pan. Add the tomatoes and broth. Bring to a boil, reduce the heat, cover and simmer about 30 minutes (or until the rice is tender). Serve warm.

Per serving: 374 calories, 8 g fat, 89 mg cholesterol, 597 mg sodium, 35 g carbohydrates, 37 g protein, 3 g fiber.

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