Adapted from “The 300-Calorie One-Dish Meal Cookbook”
6 servings – 6 points
8 oz. turkey kielbasa, cut into 1/8-inch slices
8 oz. boneless chicken breast meat, cut into 1-inch pieces
10 ozs. peeled and deveined shrimp
1 cup chopped celery
1 cup chopped bell pepper
1 cup chopped onion
4 cloves garlic, minced
2 (14 1/2 oz.) cans diced tomatoes, undrained
1 (16 oz.) can fat-free chicken broth
1 Tbs. chopped parsley
1 Tbs. Worcestershire sauce
1 small bay leaf
1/2 tsp. dried oregano
1/4 tsp. dried basil
1/4 tsp. ground red pepper
Tabasco sauce to taste
2/3 cup uncooked white rice
1/4 tsp. black pepper
1 1/2 tsp. cornstarch
1 Tbs. water
Coat Dutch oven with cooking spray. Add sausage and brown over medium-high heat, stirring frequently, 4 – 5 minutes. Stir in chicken and shrimp. Cook 3 minutes longer, or until shrimp has just turned pink and opaque. With a slotted spoon, remove all and set aside.
To any remaining pan drippings, add celery, bell pepper, onion, and garlic. Sauté 4 minutes, stirring frequently. Stir in tomatoes and liquid, chicken broth, parsley, Worcestershire sauce, bay leaf, oregano, basil, red pepper, Tabasco sauce, rice, and black pepper. Bring to a boil. Add meat and any accumulated liquid. Reduce heat, cover tightly, and simmer 20 minutes. Remove bay leaf.
In a small bowl, combine cornstarch and water. Blend well and stir into pot. Cover and cook 2 minutes longer. Remove pot from heat and let stand 10 minutes. To enhance flavor, refrigerate overnight, then reheat.
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