Tuesday, January 24, 2012


  • 4 boneless, skinless chicken breasts cut into bite size pieces
  • 2 teaspoons Creole seasoning
  • cooking spray
  • 1 pound turkey smoked sausage
  • 1 large white onion, chopped
  • 1 red bell pepper, cut into 1-inch strips
  • 1 yellow bell pepper, cut into 1-inch strips
  • 1 green bell pepper
  • 1 tablespoon fresh thyme leaves
  • 2 tablespoons whole wheat flour
  • 1/4 teaspooncayenne pepper
  • 1 cup brown rice
  • 3 cups reduced sodium chicken broth
  • 1 can (16-ounce) diced fire-roasted tomatoes, undrained
  • 3/4 pound large shrimp, peeled and deveined, with tails
  • Chopped parsley, for garnish

  1. Sprinkle chicken with Creole seasoning. Heat a sprayed skillet over medium-high heat; add sausage and brown 2 minutes. Remove to a plate. Add chicken and sauté until brown, about 4-6 minutes; remove to plate.
  2. Add onion, peppers, thyme, flour, and cayenne to pot and cook, stirring constantly, until onions are translucent, about 4 minutes. Stir in rice, then add broth and tomatoes and bring to a boil. Reduce heat to low; cover and simmer 10 minutes.
  3. Stir chicken and sausage into rice mixture; cover and continue to simmer 6 minutes. Stir in shrimp; cover and simmer 6 minutes, or until cooked through. 
  4. Garnish with Parsley 

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