Ingredients
2 tablespoons canola oil
1 1/2 cups andouille sausage (about 7 1/2 ounces), cut into (1/4-inch-thick) slices
3 cups finely chopped red bell pepper
3 cups finely chopped yellow onion
2 cups finely chopped celery
2 bay leaves
2 1/2 cups chopped skinless, boneless chicken breast
1 teaspoon salt
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1 1/2 teaspoons finely chopped jalapeño pepper
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
3 garlic cloves, minced
1/2 cup tomato puree
2 3/4 cups fat-free, less-sodium chicken broth
1 1/2 cups basmati rice
1 cup thinly sliced green onions
Preparation
Heat oil in a large Dutch oven over medium-high heat. Add sausage; cook until sizzling quiets (about 8 minutes), stirring occasionally.
Add bell pepper, onion, celery, and bay leaves; cook until vegetables are golden brown, sizzle loudly, and begin to squeak (about 14 minutes), stirring occasionally. Add chicken and next 8 ingredients (through garlic); cook 4 minutes, stirring occasionally.
Add tomato puree; cook 2 minutes, stirring occasionally. Add broth, and bring to a boil. Stir in rice. Cover, reduce heat, and simmer 20 minutes. Discard bay leaves. Stir in green onions.
Yield
6 servings (serving size: 1 1/3 cups)
Nutritional Information
CALORIES 484(25% from fat); FAT 13.7g (sat 3.8g,mono 6.3g,poly 2.7g); PROTEIN 30.5g; CHOLESTEROL 78mg; CALCIUM 79mg; SODIUM 835mg; FIBER 5.7g; IRON 3.9mg; CARBOHYDRATE 63.3g
