Lake Regional Health System | Thrive | Spring 2020

Lower-fat meats like chicken and turkey typically have less saturated (bad) fat than red meats. 10 | Spring 2020 Makes 9 servings. Ingredients 1 pound boneless, skinless chicken breasts 14 ounces low-fat turkey kielbasa Nonstick cooking spray 1 medium celery stalk, chopped 2 small onions, chopped 4 cloves garlic, chopped 1 small bunch green onions, chopped 1 medium bell pepper, chopped 1 14.5-ounce can of diced tomatoes, no salt added 11/2 cups uncooked brown rice 4 cups water 2 cubes of low-sodium chicken bouillon 1 bay leaf 11/2 teaspoons cayenne pepper 3 tablespoons parsley, finely chopped Think twice, then choose brown rice Carbs have gotten a bad rap, but they’re a necessary source of energy. All rice has carbs — but brown rice is a better-quality carb than white rice because it’s a whole grain with all its parts intact: germ, bran and endosperm. White rice loses both bran and germ during processing, and when the brown goes, so do most of rice’s natural minerals, phytochemicals and vitamins. So for a better natural source of fiber, thiamin, niacin, vitamin B 6 , selenium and magnesium, choose brown — hands down. Directions • Wash chicken and pat dry. Cut the chicken breasts and kielbasa into 1-inch chunks. • Spray a medium-sized pan with nonstick cooking spray. Brown the kielbasa and chicken over medium heat and remove from the pan. • Add the celery, onions, garlic, green on- ions, bell pepper and diced tomatoes to the same pot and cook over medium heat for 10 minutes. • Put the cooked meat back into the pot. Add the rice, water, chicken bouillon cubes, bay leaf and cayenne pepper. Bring to a boil. • Cover, reduce heat, and let simmer for about 50 minutes* or until the water is evaporated and chicken is cooked (to a minimum internal temperature of 165 degrees). • Stir in parsley and serve warm. *Instant rice will take less time. Nutrition information Serving size: 1 cup. Amount per serving: 250 calories, 4g total fat (1g saturated fat), 53mg cholesterol, 31g carbohydrates, 22g protein, 5g dietary fiber, 531mg sodium. Source: National Heart, Lung, and Blood Institute jambalaya NUTRITION jump in’