Chicken Sausage Jambalaya
- Course: Main Course
- Features: Fast, Healthy
Summary:
Brown rice and chicken sausage are the low-fat substitutes that update this Southern classic. Serve with hot pepper sauce if you want more of a kick.
4 servings
Ingredients:
- 1 tablespoon olive oil
- 8 to 12 ounces smoked chicken sausage or chicken andouille, coarsely chopped (casings removed)
- 1 medium red bell pepper, stemmed, seeded and cut into small dice (1 1/2 cups)
- 1 large onion, cut into small dice (1 1/2 cups)
- 1 cup chopped celery (from 2 to 3 ribs)
- 1/4 to 1/2 teaspoon crushed red pepper flakes
- 2 large cloves garlic, minced (1 to 2 teaspoons)
- 1/2 cup finely chopped parsley
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 bay leaf
- 2 cups no-salt-added canned diced tomatoes, plus juices
- 1 cup low-sodium nonfat chicken broth
- 3 cups cooked brown rice
- Kosher salt
- Freshly ground black pepper
- 2 to 3 scallions, white and light-green parts, cut crosswise (1/2 cup chopped), for garnish
Directions:
Heat the olive oil in a large saucepan over medium-high heat, until it shimmers. Add the sausage or andouille and cook, stirring occasionally, for about 7 minutes, until it starts to brown. Add the bell pepper, onion, celery and crushed red pepper flakes to taste; cook, stirring often, for 10 minutes, until the onion becomes golden. Add the garlic, parsley, basil, oregano and bay leaf. Cook, stirring, for 2 minutes.
Add the tomatoes and their juices, then add the chicken broth. Bring to a boil (increase the heat if necessary), then reduce the heat to medium-low, cover and cook for 10 minutes, stirring once or twice. Add the cooked brown rice, then cover and cook for 10 minutes. Season with salt and pepper to taste. Discard the bay leaf and divide the jambalaya among individual shallow bowls. Garnish with the scallions and serve hot.
Recipe Source:
Adapted from the paperback edition of Bob Greene's "The Best Life Diet" (Simon and Schuster, 2008).
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