It has lots of flavor, veggies, and tasty low-fat meats! Green salad is a nice side dish.
- Yield: 9 servings
- Serving size: 1 cup
- Calories 250
- Total Fat 4 g
- Saturated Fat 1 g
- Cholesterol 53 mg
- Sodium 531 mg
- Total Fiber 5 g
- Protein 22 g
- Carbohydrates 31 g
- Potassium 427 mg
Ingredients
- 14 ounces low-fat turkey kielbasa
- 1 pound boneless, skinless chicken breast
- nonstick cooking spray
- 1 medium celery stalk, chopped
- 2 small onions, chopped
- 4 cloves garlic, chopped
- 1 small bunch green onions, chopped
- 1 medium green bell pepper, chopped
- 1 14½-ounce can of diced tomatoes, no salt added
- 1½ cups uncooked brown rice
- 4 cups water
- 2 cubes, low-sodium chicken bouillon
- 1 bay leaf
- 1½ teaspoons cayenne pepper
- 3 tablespoons parsley, finely chopped
Method
- 1.Wash chicken and pat dry. Cut the chicken breast and kielbasa into 1-inch chunks.
- 2.Spray a medium-sized pan with nonstick cooking spray. Brown the sausage and chicken over medium heat and remove from the pan.
- 3.Add next 6 ingredients to the same pot and cook over medium heat for 10 minutes.
- 4. Put the cooked meat back in the pot; add the rice, water, chicken bouillon cubes, bay leaf, and cayenne pepper. Bring to a boil. Cover, reduce heat, and let simmer for about 50 minutes* or until the water is evaporated.
- 5. Stir in parsley and serve warm.
*Instant brown rice will take less time.
