Black Bean Jambalaya
- Number of Servings: 9
Ingredients
8 oz diced chicken breast (2 small breast)8 oz diced salmon fillet (medium fillet)1 tsp olive oil3 cloves crushed garlic 1.5 cup diced onion2 cups diced red pepper (or mixture of red, orange, green)1 cup diced carrots2 cups of canned black beans2 cups of canned diced tomatoes2 cups cooked brown rice 1 tsp cayenne pepper1 tbsp cajun seasoning1 tbsp hot sauce (or additional to taste)1/2 cupped chopped cilantro (optional)
Heat 1 tsp olive oil in large frying pan. Saute garlic until lightly browned. (this is a good time to start cooking the brown rice if you don't have 2 cups of cooked rice already prepared).
Add diced chicken and salmon, cook over med heat for approximately 10 minutes, sprinkling with cajun seasoning until lightly cooked through. Set aside
In same pan, sautee onions and carrots 3 minutes until soft. Add peppers and saute for 4 minutes over medium heat.
Add beans, tomatoes, chicken, salmon and cooked rice. Simmer over medium heat for 5 - 8 minutes, allowing flavours to blend. Add salt and pepper to taste, cajun seasoning, hot pepper sauce, cayenne pepper.
Before serving, add 1/2 cup chopped cilantro. Serve warm.
Serving Size: Makes 9 1-cup servings
Add diced chicken and salmon, cook over med heat for approximately 10 minutes, sprinkling with cajun seasoning until lightly cooked through. Set aside
In same pan, sautee onions and carrots 3 minutes until soft. Add peppers and saute for 4 minutes over medium heat.
Add beans, tomatoes, chicken, salmon and cooked rice. Simmer over medium heat for 5 - 8 minutes, allowing flavours to blend. Add salt and pepper to taste, cajun seasoning, hot pepper sauce, cayenne pepper.
Before serving, add 1/2 cup chopped cilantro. Serve warm.
Serving Size: Makes 9 1-cup servings
Nutritional Info Amount Per Serving
- Calories: 182.3
- Total Fat: 2.5 g
- Cholesterol: 21.3 mg
- Sodium: 671.7 mg
- Total Carbs: 29.0 g
- Dietary Fiber: 5.9 g
- Protein: 13.7 g
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