Chicken and Shrimp Jambalaya

January 05, 2014

dinner menu fit for eat-do with a family

Ingredients:

1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
1 pound medium shrimp, peeled and deveined
3/4 pound skinless, boneless chicken thighs, cut into 1-inch pieces
4 ounces turkey kielbasa, halved and cut into 1/4-inch-thick slices
2 bags boil-in-bag long-grain rice
2 garlic cloves, minced
2 cans diced tomatoes with onion and green peppers, undrained
1 can fat-free, lower-sodium chicken broth
2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
2 tbsps chopped fresh flat-leaf parsley
2 tsps salt-free Cajun seasoning
1 tbsp hot sauce
1 tbsp canola oil
1/2 tsp dried thyme
1/4 tsp Spanish smoked paprika (optional)
Fresh parsley leaves (optional)

How To Make Chicken and Shrimp Jambalaya: 1.Heat a large skillet over high heat. Add oil. 2.Add chicken and cook 4 minutes, stirring occasionally. Place chicken in an electric slow cooker. 3.Add onion, bell pepper, celery, and garlic to pan and sauté 4 minutes or until tender. 4.Add onion mixture, turkey kielbasa, Cajun seasoning, dried thyme, smoked paprika, 2 cans diced tomatoes with onion and green peppers, and chicken broth into slow cooker. Cover and cook on LOW for 5 hours 5. Cook rice according to package directions. 6. Add cooked rice and remaining ingredients except parsley garnish to slow cooker. Cover and cook on HIGH 15 minutes or until shrimp are done. 7. Garnish with parsley leaves, if desired.

Nutritions

Calories
186

Sodium
1119mg
46% DV

Fat
6g
10% DV

Protein
16g
33% DV

Carbs
12g
4% DV

Fiber
3g
14% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 2g 10%

Polysaturated Fat 1g 8%

Monosaturated Fat 3g 21%

Cholesterol 99mg 33%

Sodium 1119mg 46%

Potassium 412mg 11%

Protein 16g 33%

% DAILY VALUE^*

Total Carbohydrate

Fiber 3g 14%

Sugar 5g 10%

Vitamin A 760IU 15%

Vitamin B6 0.8300000000000002mg 41%

Vitamin C 16mg 26%

Calcium 84mg 8%

Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.