We had Thanksgiving last night with my family so we can put Thanksgiving 2012 in the books. Neither meals were overly gluttonous for the occasion, but after that small slice of pecan pie last night, I became anxious for the upcoming week. I enjoy meal planning, exercise, and vegetables. It’ll be good.
It is needed.
I have a confession to make.
Yesterday, Mr. Prevention and I attended the University of Illinois vs. Northwestern game. Of course, the temperatures dropped between Thursday and Friday and we spent much of yesterday in the 30 degree windy city watching Illinois drop to Northwestern, 50-14. Brutal.
By half time, I was hungry. I ventured out to survey my options and they were basically nachos, hot dog, popcorn, soft pretzel, or Cracker Jacks. I chose Cracker Jacks — they sounded good. But then, I saw that someone had come back to the bleachers with a…FUNNEL CAKE! I shelved the Cracker Jack idea and called Mr. Prevention who was wandering around the stadium to check out the funnel cake situation for me. He came back with one. And albeit small, I finished…more than half of it. Lunch was served. Tisk, tisk.
(It was so good and I can’t remember the last time I had a funnel cake!)
I got to planning my weekly menu and have plans to rectify the misbehaving that has been going on since Thursday. With the busy week ahead, I am looking forward to more quick meals, such as this. Last week, it was all about the crock pot and I was so happy to throw this together the evening before and drop it in the crock pot before heading out to work. I can chop and assemble ahead of time, no doubt.
To make this a super quick meal ready within minutes of returning home, use leftover rice or instant rice. I actually used long grain brown rice and it required 40-45 minutes of cooking, but I used that time to get in my workout and we were still eating before 6:30pm — a major accomplishment in our house. Clean-up was a breeze and this was reheated great. Oh, and it’s healthy to boot!
12 oz skinless, boneless chicken breast, cut into 1-inch pieces
12 0z chicken andouille sausage, sliced
1 (28 oz) can diced tomatoes with juice
1 onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
1 cup low-sodium chicken broth
2 tsp dried oregano
2 tsp dried parsley
2 tsp Cajun seasoning
1 tsp cayenne pepper*
1/2 tsp dried thyme
1 cup dry brown rice
Place all ingredients except rice in slow cooker. Cook on low for 7-10 hours, or on high for 3-4 hours.
Cook rice according to package instructions. Stir rice into jambalaya and serve hot.
Yield:8 servings (1 1/2 cups each)
Nutrition Information (per serving): 228 calories; 4.4 g. fat; 51 mg. cholesterol; 553 mg. sodium; 19.9 g. carbohydrate; 3.1 g. fiber; 18.8 g. protein
Result: Simple meal, extremely healthy, and this was prepped the night before and dropped in the crock pot in the morning. I cooked this 10-11 hours in the crock pot with no issues, so that was a bonus. The meat was tender and flavorful and this had lots of heat. If you prefer milder dishes, use 1/4 to 1/2 teaspoon cayenne*. This recipe captured the flavors of jambalaya while being lean and a good source of fiber. Enjoy!
Money Matters: The andouille sausage is the most expensive ingredient at $4.49/package (12 ounces). Chicken costs $3.99/lb ($3.00), green bell pepper ($1.00 each), onion ($0.60), celery ($0.14/stalk), rice ($0.55/cup) and tomatoes ($1.69 for a large can) make up the majority of the cost. The spices account for roughly $0.85 and the broth $0.50/cup. The cost of the recipe comes to $12.96 and $1.62 per serving.
Three of 4 meals contain spinach, but I’m pumped about this week’s menu! I’m continuing with the quick & simple meals!
Weekly Menu: November 25th – 29th
- Sunday: Bacon Ranch Pasta with Spinach and Tomatoes
- Monday: leftovers
- Tuesday: Quinoa Pizza Bites
- Wednesday: Channa Masala
- Thursday: Spanish Potato and Spinach Tortilla with Red Pepper Sauce
This week is workout & veggie time! I have hockey tonight, tomorrow, and Tuesday