Chicken and Andouille Jambalaya

Consider sound when cooking this dish. The andouille sizzles loudly at first, then quiets as it renders fat, indicating that it's nearly done. The vegetables cook softly as they release liquid. But the noise increases as they start to caramelize. Don't worry if the bottom of the pan becomes dark brown or even black in parts before you add the broth; it deepens the flavor of the dish.

Yield: 6 servings (serving size: 1 1/3 cups)

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.

Nutritional Information

Calories:

484 (25% from fat)

Fat:

13.7g (sat 3.8g,mono 6.3g,poly 2.7g)

Protein:

30.5g

Carbohydrate:

63.3g

Fiber:

5.7g

Cholesterol:

78mg

Iron:

3.9mg

Sodium:

835mg

Calcium:

79mg