Recipe - Nutripedia, Chicken and Sausage Jambalaya

2 teaspoons canola oil
6 ounces reduced-fat smoked sausage, halved lengthwise and cut into 1/4-inch slices
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green bell pepper
2 garlic cloves, minced
1 cup uncooked long-grain white rice
1 cup water
1/4 teaspoon ground red pepper
1/8 teaspoon salt
6 fresh thyme sprigs
1 (14.5-ounce) can fat-free, lower-sodium chicken broth
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 cup shredded skinless, boneless rotisserie chicken breast

Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add sausage; saute 1 minute or until browned. Add onion, celery, bell pepper, and garlic; saute 6 minutes or until tender. Add rice and next 5 ingredients (through broth); bring to a boil. Cover, reduce heat, and simmer 20 minutes or until rice is done. Remove thyme sprigs; discard. Stir in tomatoes and chicken. Cook 3 minutes or until thoroughly heated.

Yield: 4 servings (serving size: 1 1/4 cups)

Freebies: 1.5 Meat, 1 Fat, 3 G&S

Calories 341 (15.3% from fat); Fat 5.8g (sat 1.3g, mono 2g, poly 0.9g); Protein 19.3g; Carb 50.6g; Fiber 2.8g; Cholesterol 44mg; Iron 3.2mg; Sodium 723mg; Calcium 59mg

Recipe from Cooking Light, November 2011