Brown rice jambalaya. A healthier version of a traditional taste. Commonly used white rice has been replaced with brown. Low in fat and sodium-free, brown rice is and excellent source of magnesium, potassium and dietary fiber. To kick-up the heat on this family friendly recipe change the smoked sausage with spicy chorizo and/or add cayenne pepper.
Brown Rice Jambalaya
2 tablespoon olive oil
1 pound chicken pieces (thighs or breast)*
1/2 pound smoked sausage, cut into 1/2 inch pieces
1 cup chopped onion
1 cup chopped celery
1 cup chopped green pepper
1 cup sliced yellow squash
2 cloves garlic, minced
1 cup brown rice (do not use quick cook)
3 cups chicken stock (no salt or low sodium)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1/2 cup chopped fresh cilantro
Optional 1 jalapeno pepper, seeded and thinly sliced for garnish
In large Dutch oven heat oil over medium-high heat. Add chicken, browning well on all sides; transfer chicken to plate, add sausage; cook until browned.
Add onions, celery, green pepper, squash and garlic; cook until softened, about 5 minutes. Add rice; stir to coat and continue cooking 1 minute. Add stock, salt, black pepper and cayenne pepper. Bring to boil while stirring well.
Nestle chicken pieces into cooking rice. Cover, cook over low heat until chicken is cooked through, liquid is absorbed and rice is tender, about 30 minutes.
Remove Dutch oven from heat, stir in cilantro and leave covered 10 minutes.
Garnish with sliced jalapeno peppers. (seeds removed)
Makes 4 to 6 servings.
*You may want to add a mix of chicken breasts and thighs, giving a choice of dark (thighs) or light (breast) meat.
*To keep your meal light, serve smaller portions of jambalaya than you normally would, with a salad of Boston lettuce and sliced plum tomatoes. Use a creamy style dressing for lettuce salad. If serving bread, serve slim bread sticks instead of loaf bread.