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2Shy
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well, only Jambalaya, but here goes:
JAMBALAYA ~ 6 Servings
3 chicken breasts, boneless & skinless, cubed
1 lb. turkey Anduille or spicy smoked Kielbasa (sliced)
1 TBSP extra virgin olive oil
3 cups low fat/sodium chicken broth
1 1/2 cups uncooked brown rice
1/2 cup thinly sliced celery with leaves (a couple stalks)
1 cup chopped yellow onion
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper (optional)
3 cloves garlic, minced
2-3 tsp Cajun seasoning (TBSP if you like it hot)
2-3 tsp (or less) Louisiana Hot Sauce or Tabasco Sauce
1 15-oz. can diced tomatoes and juice (low sodium)
salt and pepper to taste
You may or may not need the olive oil depending on sausage and pan used, so can omit.
In heavy 12" skillet (or dutch oven) brown sausage in olive oil. Remove sausage. Add cubed chicken and brown. Drain. Return sausage to pan along with other ingredients EXCEPT tomatoes. Bring to boil, reduce heat, cover and simmer for 50-60 minutes (until rice is cooked). Stir in diced tomatoes and cook, uncovered for another 10 minutes or until all liquid is absorbed. Remove from heat and let stand 5 minutes.
PER SERVING
446 Calories
15g Fat
5g Saturated fat
5g Polyunstaturated fat
5g Monounsaturated fat
34g Carbohydrates
4.5g Fiber
42g Protein
*Note, the carbs in this can be adjusted by using less onion (though I think the flavor makes it worthwhile), using fresh diced tomatoes, and, of course, foregoing the brown rice**. Fat can be cut further by using less sausage and/or omitting oil. Protein can be upped by adding more chicken breasts and/or shellfish if desired (remember to add in extra fat if you do this).
**You can also cook rice separately with the chicken broth (or water). In that case, don't include the chicken broth in the Jambalaya! Omittiing the rice reduces serving by about 110 calories and 22g carbs. Not sure what the count is on chicken broth offhand.
JAMBALAYA ~ 6 Servings
3 chicken breasts, boneless & skinless, cubed
1 lb. turkey Anduille or spicy smoked Kielbasa (sliced)
1 TBSP extra virgin olive oil
3 cups low fat/sodium chicken broth
1 1/2 cups uncooked brown rice
1/2 cup thinly sliced celery with leaves (a couple stalks)
1 cup chopped yellow onion
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper (optional)
3 cloves garlic, minced
2-3 tsp Cajun seasoning (TBSP if you like it hot)
2-3 tsp (or less) Louisiana Hot Sauce or Tabasco Sauce
1 15-oz. can diced tomatoes and juice (low sodium)
salt and pepper to taste
You may or may not need the olive oil depending on sausage and pan used, so can omit.
In heavy 12" skillet (or dutch oven) brown sausage in olive oil. Remove sausage. Add cubed chicken and brown. Drain. Return sausage to pan along with other ingredients EXCEPT tomatoes. Bring to boil, reduce heat, cover and simmer for 50-60 minutes (until rice is cooked). Stir in diced tomatoes and cook, uncovered for another 10 minutes or until all liquid is absorbed. Remove from heat and let stand 5 minutes.
PER SERVING
446 Calories
15g Fat
5g Saturated fat
5g Polyunstaturated fat
5g Monounsaturated fat
34g Carbohydrates
4.5g Fiber
42g Protein
*Note, the carbs in this can be adjusted by using less onion (though I think the flavor makes it worthwhile), using fresh diced tomatoes, and, of course, foregoing the brown rice**. Fat can be cut further by using less sausage and/or omitting oil. Protein can be upped by adding more chicken breasts and/or shellfish if desired (remember to add in extra fat if you do this).
**You can also cook rice separately with the chicken broth (or water). In that case, don't include the chicken broth in the Jambalaya! Omittiing the rice reduces serving by about 110 calories and 22g carbs. Not sure what the count is on chicken broth offhand.
Well, hey, I learned it from my dad. He was notorious about making up lyrics. 
