TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings


  • 8 ounces boneless skinless chicken breasts, cut into 3/4-inch pieces
  • 1 teaspoon Cajun seasoning
  • 2 teaspoons olive oil
  • 6 ounces smoked turkey sausage, sliced
  • 1 medium sweet red pepper, diced
  • 2 celery ribs, diced
  • 1 small onion, chopped
  • 1/2 cup no-salt-added tomato sauce
  • 1 cup bulgur
  • 1 cup reduced-sodium chicken broth
  • 3/4 cup water
  • 1/4 teaspoon cayenne pepper, optional

Nutritional Facts

1 cup: 287 calories, 6g fat (2g saturated fat), 58mg cholesterol, 751mg sodium, 34g carbohydrate (5g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.


  1. Toss chicken with Cajun seasoning. In a large saucepan, heat oil over medium heat; saute chicken until browned, 2-3 minutes. Remove from pan.
  2. In same pan, saute sausage until browned, 1-2 minutes. Add red pepper, celery and onion; cook and stir 2 minutes. Stir in tomato sauce; cook 30 seconds. Stir in bulgur, broth, water, chicken and, if desired, cayenne; bring to a boil. Reduce heat; simmer, covered, until bulgur is tender and liquid is almost absorbed, about 10 minutes, stirring occasionally. Yield: 4 servings.
Originally published as Bulgur Jambalaya in Healthy Cooking Annual Recipes Annual 2017, p145

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