Name: Bulgur Jambalaya
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: North America, Cajun
Ingredients: 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

I like making this dish because it allows me to stay on track for my weight loss without giving up foods I love. —Nicholas Monfre, Oak Ridge, New Jersey

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Bulgur Jambalaya

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Yield:4 servings

Prep:10 min

Cook:20 min

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Ingredients

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

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Directions

Toss chicken with Cajun seasoning. In a large saucepan, heat oil over medium heat; saute chicken until browned, 2-3 minutes. Remove from pan.

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.

Nutrition 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.