Bulgur Jambalaya
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
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
Ingredients
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8 ounces boneless skinless chicken breasts, cut into 3/4-inch pieces
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1 teaspoon Cajun seasoning
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2 teaspoons olive oil
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6 ounces smoked turkey sausage, sliced
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1 medium sweet red pepper, diced
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2 celery ribs, diced
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1 small onion, chopped
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1/2 cup no-salt-added tomato sauce
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1 cup bulgur
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1 cup reduced-sodium chicken broth
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3/4 cup water
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1/4 teaspoon cayenne pepper, optional
Directions
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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.
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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.
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.
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