Chicken Jambalaya

  • Serves: Serves 4


Description

Capture the flavors of Louisiana with this casserole. Your family will love the taste—and you’ll love the simple preparation.

Ingredients

Vegetable oil spray
1 cup fat-free, low-sodium chicken broth
1 cup dry white wine (regular or nonalcoholic)
1 large onion, chopped
1 medium green bell pepper, chopped
2 medium ribs of celery, chopped
1/4 cup snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/2 teaspoon dried thyme, crumbled
1 large bay leaf
1/4 teaspoon red hot-pepper sauce
15-ounce can no-salt-added diced tomatoes, undrained
1 cup uncooked rice
1/2 cup cubed low-sodium, low-fat ham
4 boneless, skinless chicken breast halves (about 4 ounces each)

Cooking Instructions

Preheat the oven to 350°F. Lightly spray a 13x9x2-inch or 2-quart casserole dish with vegetable oil spray.

In a medium saucepan, stir together the broth, wine, onion, bell pepper, celery, parsley, basil, thyme, bay leaf, and hot-pepper sauce. Bring to a boil over medium-high heat, stirring occasionally. Remove from the heat.

Meanwhile, discard all the visible fat from the chicken.

Put the undrained tomatoes, rice, and ham in the casserole dish. Place the chicken on top. Pour the hot broth mixture over all.

Bake, covered, for 45 to 55 minutes, or until the chicken is no longer pink in the center and the rice is tender.


Nutritional Analysis
Per serving
Calories Per Serving
391
Total Fat
2 g
Saturated Fat
.5 g
Trans Fat
0
Polyunsaturated Fat
.5 g
Monounsaturated Fat
.5 g
Cholesterol
73 mg
Sodium
304 mg
Carbohydrates
48 g
Fiber
4 g
Sugar
8 g
Protein
35 g

Dietary Exchanges


2 1/2 starch, 2 vegetable, 3 1/2 very lean meat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.