Easy-Does-It Jambalaya

Easy-Does-It Jambalaya

1 teaspoon olive oil 4 ounces turkey kielbasa link sausage, sliced 6 ounces cubed chicken thigh meat 12 ounces thawed pepper and onion mix 3/4 cup thinly sliced celery 1 can (14.5 ounces) diced tomatoes 2 bay leaves 1/2 teaspoon dried thyme 1/2 teaspoon sugar 2 garlic cloves, minced 1/4 teaspoon salt 6 ounces frozen uncooked medium shrimp, peeled and deveined 3/4 cup uncooked instant brown rice

1. Place a Dutch oven over medium heat until hot. Add oil and sausage. Cook until sausage begins to brown, stirring frequently. Remove from pot and set aside.

2. Add the chicken to the pot and cook 1 minute, stirring constantly. Add the pepper and onion mix, celery, tomatoes, bay leaves, thyme, sugar and garlic. Bring to a boil over high heat. Reduce heat, cover and simmer 30 minutes.

3. Add the shrimp and sausage. Cover and cook 5 minutes or until shrimp is opaque in center. Remove from heat. Add the rice and salt. Cover and let stand 15 minutes to absorb flavors and to cook the rice. Serve immediately.

4. To freeze, cool completely. Spoon 11/2 cups jambalaya into 1-quart freezer resealable plastic food storage bag. Release any excess air from bag and seal.

5. To thaw, place bag in refrigerator overnight. Alternatively, place bag on a microwave-safe plate. Open bag and cook on HIGH for 3 minutes or until hot. Makes 4 (11/2-cup) servings

Dietary Exchanges: 2 Starch, 3 Meat NUTRIENTS PER SERVING: Cal.: 278, Cal. from Fat: 22%, Total Fat: 7g, Sat. Fat: 1g, Carb.: 29g, Protein: 24g, Chol.: 117mg, Sodium: 702mg, Fiber: 4 g

Contributed by

 * Healthy Recipes For Diabetic Friends Y-Group