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Ингредиенты
- 1/2 c. Onion - minced
- 1/4 c. Green pepper - minced
- 1/2 c. Tomato - minced
- 2 x Clove garlic - chopped
- 1 x Bay leaf
- 1/4 tsp Thyme
- 2 tsp Parsley - fresh, chopped
- 1/8 tsp Freshly grnd black pepper Healthy pinch cayenne
- 1 c. Chicken stock - made without salt or possibly fat
- 1/2 c. Rice - uncooked
- 2 ounce Chicken - lean, cubed, cooked or possibly raw
Инструкции
- Heat a saucepan and add in the onion and bell pepper. Using a wooden spoon, stir them over medium heat till they begin to color while you scrape the sides and bottom of the pan to be sure which nothing sticks and burns. Add in the tomato, garlic, herbs and seasonings and stir together. Add in the stock and bring to a boil. Add in the rice and chicken and bring to a simmer. Cover and simmer gently for 20 min, then uncover and let the Jambalaya dry out a bit. Fluff up the Jambalaya with a fork and serve.
- NOTES: Different rices will vary this dish. Experiment. It is not necessary which each grain be separate. Jambalaya, by the nature of its cooking process, may be somewhat sticky and perhaps the better dish for it.
- VARIATION: Jambalaya can be made with shrimp, lean turkey sausage, smoked chicken or possibly smoked turkey. Just remember to keep it light.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 275g | |
| Recipe makes 2 servings | |
| Calories 253 | |
| Calories from Fat 33 | 13% |
| Total Fat 3.66g | 5% |
| Saturated Fat 1.04g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 14mg | 5% |
| Sodium 208mg | 9% |
| Potassium 374mg | 11% |
| Total Carbs 45.45g | 12% |
| Dietary Fiber 3.1g | 10% |
| Sugars 2.88g | 2% |
| Protein 9.27g | 15% |
