Healthy Jambalaya

Serves: 6

Per Serving: 150 calories, 15g carbs, 15g protein, 3g fat, 2g fiber, 136mg sodium.

NOTE: This recipe is OK for those on the LMD (Low Microbial Diet).

1 Tbsp olive oil

1 medium onion, chopped

2-3 garlic cloves, minced

1 cup long-grain brown rice, cooked and hot

¼ tsp dried red pepper flakes

1 tsp dried thyme

Dash of hot sauce (optional)

1 yellow bell pepper, chopped

¾ lb skinless, boneless chicken breast, cut into ¾-inch pieces

1 scallion, chopped

1 Tbsp tomato paste

1 bay leaf

1 can (14.5 oz) whole plum tomatoes, in juice

Pinch of ground cloves

2 ribs celery, cut into ½-inch slices

1 green bell pepper, chopped

Salt and pepper to taste

In a 3 quart pot, heat the oil over medium-high heat. Add the onion and garlic. Saute until the onion is tender, about 4 minutes. Add the chicken and cook, stirring, until the pieces are white on all sides, about 6 minutes.
Add the tomatoes and their juice, breaking them up with a spoon. Mix in the celery, bell peppers, scallion and tomato paste. Stir in the bay leaf, thyme, pepper flakes, cloves and hot sauce, if using. Bring it to a boil. Reduce the heat and simmer until the chicken is cooked and the sauce has thickened, about 20 minutes.
Remove the bay leaf. Stir the precooked rice into the chicken mixture and heat through. Season to taste with salt and pepper.

Recipe from: American Institute for Cancer Research Web site: Health-e-Recipes; www.aicr.org

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