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Healthy Jambalaya

PART OF:ÌýNUTRITION SERVICES FOR CANCER PATIENTSÌý>ÌýALL RECIPES

Serves:Ìý 6

Per Serving:Ìý 150 calories, 15g carbs, 15g protein, 3g fat, 2g fiber, 136mg sodium.

NOTE: ÌýThis recipe is OK for those on the LMD (Low Microbial Diet).

Ingredients:

1 Tbsp olive oil

1 medium onion, chopped

2-3 garlic cloves, minced

1 cup long-grain brown rice, cooked and hot

¼Ìýtsp dried red pepper flakes

1 tsp dried thyme

Dash of hot sauce (optional)

1 yellow bell pepper, chopped

¾Ìýlb skinless, boneless chicken breast,Ìýcut into ¾-inch pieces

1 scallion, chopped

1 Tbsp tomato paste

1 bay leaf

1 can (14.5 oz) whole plum tomatoes, in juice

Pinch of ground cloves

2 ribs celery, cut into ½-inch slices

1 green bell pepper, chopped

Salt and pepper to taste

Cooking Directions:

  1. In a 3 quart pot, heat the oil over medium-high heat.ÌýAdd the onion and garlic.Ìý Saute until the onion is tender, about 4 minutes.ÌýAdd the chicken and cook, stirring, until the pieces are white on all sides, about 6 minutes.
  2. Add the tomatoes and their juice, breaking them up with a spoon.ÌýMix in the celery, bell peppers, scallion and tomato paste.ÌýStir in the bay leaf, thyme, pepper flakes, cloves and hot sauce, if using.ÌýBring it to a boil.ÌýReduce the heat and simmer until the chicken is cooked and the sauce has thickened, about 20 minutes.
  3. Remove the bay leaf.ÌýStir the precooked rice into the chicken mixture and heat through.ÌýSeason to taste with salt and pepper.

Recipe from: American Institute for Cancer Research Web site: Health-e-Recipes;Ìý