Serves:  6

 

2 (14½ oz) cans nonfat chicken	3 tbsp Worcestershire sauce
broth, divided	¼ tsp pepper
1½ tsp minced garlic	¼ tsp dried parsley
¾ cup chopped onion	¼ tsp dried tarragon
1½ cups sliced celery	¼ tsp dried chives
16 oz can diced tomatoes with	¼ tsp dried chervil
roasted garlic	2 to 3 drops Tabasco sauce
2 cups cooked lowfat chicken	3 cups cooked white rice
breast cuts

 

Spray large soup pot or Dutch oven with cooking spray. Pour ¼ cup chicken broth into pot and heat over medium-high heat. Add garlic, onion and celery to pot; stirring frequently, until vegetables are tender. Add remaining broth and tomatoes; bring to a boil over high heat. Reduce heat to low, cover and simmer 30 to 35 minutes. Add chicken, Worcestershire sauce, pepper, parsley, tarragon, chives, chervil and Tabasco sauce; cook over medium-low heat until heated through, 10 to 15 minutes. Serve jambalaya over cooked rice. Jambalaya can be frozen and reheated; cook rice just before serving or add leftover cooked rice to stew while reheating.

 

Nutrition per Serving		Exchanges	Carb Choices
Calories	170	2 vegetable	2
Fat	1.4 g	1½ starch
Carbohydrates	34 g
Protein	6 g
Cholesterol	1 mg
Dietary Fiber	5 g
Sodium	204 mg