Friday, February 20, 2009
Spicy Sausage Jambalaya
Spicy Sausage Jambalaya From Good Housekeeping
triple-tested at the Good Housekeeping Research Institute
This hearty Creole classic gets slimmed down with chicken tenders and turkey sausage (in place of high-fat pork). Brown rice boosts the fiber and key phytonutrients, while peppers and tomatoes deliver half the daily recommendation of vitamin C…and it’s all cooked in one skillet.
Serves: 4
Nutritional Information
(per serving)
| Calories | 265 |
| Total Fat | 6g |
| Saturated Fat | 2g |
| Cholesterol | 73mg |
| Sodium | 830mg |
| Total Carbohydrate | 30g |
| Dietary Fiber | 4g |
| Sugars | -- |
| Protein | 26g |
Ingredients
- 8 ounce(s) turkey andouille sausage, sliced 1/4 inch thick
- 1 green or yellow pepper, chopped
- 1 can(s) stewed tomatoes
- 1 cup(s) uncooked instant brown rice
- 8 ounce(s) chicken tenders, each cut crosswise in half
- 1 bunch(es) green onions, sliced
Directions
- 1. Heat 12-inch skillet on medium until hot. Add sausage and pepper, and cook 5 minutes, stirring occasionally.
- 2. Stir in tomatoes with their juice, rice, chicken, 1/2 cup water, and 1/4 teaspoon salt; heat to boiling on high. Reduce heat to low; cover and simmer 10 minutes or until rice is just tender. Remove skillet from heat; stir in green onions.
Labels: Recipe
