Jambalaya Chicken Casserole

40 min

4 servings

A good source of lean protein and fibre.

Ingredients

  • 2 tsp vegetable oil
  • 1 lb (450 g) cubed boneless, skinless chicken
  • 1 small onion, diced
  • 1 tsp Fajita Seasoning, to taste
  • 1⁄2 Red Bell Pepper, diced
  • 3 tbsp tomato paste
  • 2 cups cold water
  • 1 cup brown rice
  • Sea Salt, to taste
  • Black Pepper, to taste

Preparation

  • Heat a frying pan to medium; add vegetable oil, chicken, onion and seasoning. Cook until onions are soft and chicken lightly browned.
  • Add Red Bell Pepper and tomato paste. Stir well and cook for approximately 2 minutes. Pour in cold water and add brown rice. Stir well and bring to a boil.
  • Reduce heat to low; cover and gently simmer for 20 - 30 minutes, or until rice is tender and chicken is fully cooked. Season with Sea Salt and Pepper.

Nutritional Information

Per serving: Calories 360, Fat 7 g (Saturated 1 g, 0 0 g), Cholesterol 60 mg, Sodium 140 mg, Carbohydrate 47 g (Fiber 5 g, Sugars 2 g), Protein 28 g.

Tips

Substitute peeled shrimp for chicken.

Tips

Substitute peeled shrimp for chicken.