from-oxmoorhouse

Chicken-Sausage Jambalaya

Chicken-Sausage Jambalaya Photo: Oxmoor House

Ingredients

  • 3/4 pound skinless, boneless chicken breast halves, cut into pieces
  • 1/2 teaspoon black pepper
  • Olive oil-flavored cooking spray
  • 1 teaspoon olive oil
  • 10 ounce turkey breakfast sausage
  • 2 1/2 cups chopped onion (about 2 large)
  • 2 1/4 cups chopped celery (about 6 stalks)
  • 1 3/4 cups sliced green onions (about 7)
  • 1 cup chopped green bell pepper (about 1 large)
  • 2 garlic cloves, minced
  • 2 chicken-flavored bouillon cubes
  • 3 1/3 cups hot water
  • 3 tablespoons fat-free Italian dressing
  • 1 1/4 cups uncooked long-grain rice

Preparation


Sprinkle chicken with black pepper. Coat a Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add chicken; sauté 3 minutes. Remove chicken; set aside.

Combine sausage and next 5 ingredients in pan. Cook over medium-high heat until sausage is browned. Stir in chicken.

Dissolve bouillon cubes in hot water; stir in dressing. Add to pan, and bring to a boil. Stir in rice. Cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed. Toss before serving.


  • Yield: 6 servings (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving: 345
Caloriesfromfat per serving: 0.0%
Fat per serving: 7.5g
Saturated fat per serving: 1.2g
Monounsaturated fat per serving: 0.0g
Polyunsaturated fat per serving: 0.0g
Protein per serving: 26g
Carbohydrate per serving: 43.8g
Fiber per serving: 3.6g
Cholesterol per serving: 62mg
Iron per serving: 0.0mg
Sodium per serving: 722mg
Calcium per serving: 0.0mg

Good to Know

This hearty dish will be just as hearty (and healthier) with whole grain rice and turkey sausage. Turkey sausage is lower in saturated fat but still has the sausage flavor.
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