Diabetic Cooking

Main Dishes

Chicken jambalaya

Preparation time: 1 hour.
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Ingredients

  • 2 tablespoons vegetable oil
  • 2 onions, chopped
  • 1 green pepper, chopped
  • 2 cloves garlic, minced
  • 2 cups cubed, cooked chicken
  • 1 cup uncooked rice
  • 1 bay leaf, crumbled
  • 1/2 teaspoon thyme
  • 1/2 teaspoon salt-free Creole seasoning
  • 3–4 drops hot pepper sauce
  • 1 can (16 ounces) tomatoes
  • 1/2 cup unsalted chicken broth

Directions

Heat vegetable oil in a large pot, then sauté onions, green pepper, and garlic until tender. Add chicken and rice, stirring until well coated with oil. Add bay leaf, thyme, Creole seasoning, hot pepper sauce, tomatoes, and broth. Cover and simmer until rice is tender and liquid is absorbed, about 30–40 minutes.

Yield: 6 servings. Serving size: 1 1/4 cups.

Nutrition Facts Per Serving:
Calories: 283, Carbohydrates: 33 g, Protein: 16 g, Fat: 10 g, Saturated Fat: 2 g, Sodium: 60 mg, Fiber: 2 g

Exchanges per serving: 1 1/2 starch, 1 vegetable, 1 1/2 medium-fat meat, 1/2 fat. Carbohydrate choices: 2.


This recipe was developed by Sharon Palmer, a registered dietitian and freelance writer in Southern California.