Healthy Jambalaya

By tonyglib

Weight Watcher Points per serving: 6

Yield: 6 servings (serving size: 1 1/3 cups)

Calories:322 (14% from fat)
Fat:5.1g (sat 1.1g,mono 1.5g,poly 1.9g)
Protein:20.4g
Carbohydrate:46.8g
Fiber:3.2g
Cholesterol:68mg
Iron:3.3mg
Sodium:640mg
Calcium:72mg

Ingredients

• 2 teaspoons vegetable oil
• 1/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
• 1/4 pound skinless, boneless chicken thighs, cut into bite-sized pieces
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 cup chopped smoked turkey sausage (about 4 ounces)
• 1 cup chopped onion
• 1/2 cup chopped green bell pepper
• 1/2 cup chopped celery
• 1 garlic clove, minced
• 1 1/2 cups uncooked long-grain white rice
• 2 3/4 cups fat-free, less-sodium chicken broth
• 2 teaspoons paprika
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground red pepper
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1/4 pound large shrimp, peeled, deveined, and chopped
• 1/4 cup thinly sliced green onions

Details

Servings 6

Preparation

Step 1

Sprinkle chicken with salt and black pepper. Add chicken to pan, and cook 5 minutes or until lightly browned, stirring occasionally. Remove chicken from pan; cover and keep warm. Add sausage to pan; cook 5 minutes or until lightly browned, stirring occasionally. Add 1 cup onion, bell pepper, celery, and garlic; cover, reduce heat to low, and cook 12 minutes or until vegetables are tender, stirring occasionally.

Stir in rice; cook 2 minutes, stirring constantly. Add broth, paprika, thyme, and red pepper; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add chicken and tomatoes; cook, uncovered, 10 minutes or until liquid is absorbed. Stir in shrimp; cover and cook 5 minutes or until shrimp are done. Remove from heat, and let stand 5 minutes. Fluff with a fork. Sprinkle with green onions.