Cancer Institute A national cancer institute
designated cancer center

Healthy Jambalaya

Ingredients:
1 Tbsp olive oil 1 scallion, chopped
1 medium onion, chopped  1 Tbsp tomato paste
2-3 garlic cloves, minced 1 bay leaf
1 cup long-grain brown rice, cooked and hot 1 can (14.5 oz) whole plum tomatoes, in juice
tsp dried red pepper flakes Pinch of ground cloves
1 tsp dried thyme 2 ribs celery, cut into -inch slices
Dash of hot sauce (optional) 1 green bell pepper, chopped
1 yellow bell pepper, chopped Salt and pepper to taste
¾ lb skinless, boneless chicken breast,
cut into ¾-inch pieces

Directions:
1. In a 3 quart pot, heat the oil over medium-high heat. Add the onion and garlic.  Saute until the onion is tender, about 4 minutes. Add 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. Mix in the celery, bell peppers, scallion and tomato paste. Stir in the bay leaf, thyme, pepper flakes, cloves and hot sauce, if using. Bring it to a boil. Reduce the heat and simmer until the chicken is cooked and the sauce has thickened, about 20 minutes.

3. Remove the bay leaf. Stir the precooked rice into the chicken mixture and heat through. Season to taste with salt and pepper.

Serves 6.  Per Serving: 150 calories, 15g carbs, 15g protein, 3g fat, 2g fiber, 136mg sodium.

From: American Institute for Cancer Research Web site: Health-e-Recipes; www.aicr.org

 

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