Chicken and Sausage Couscous Jambalaya

This modern makeover for jambalaya features nutty couscous as well as the traditional sausage, chicken, and spices. Give couscous a try. It's a great alternative to rice or pasta.

-1 1/2 pounds boneless skinless chicken breasts, cut into small strips


-Salt and pepper to taste (optional)

-5 ounces reduced-fat sausage, cut into slices

-1 onion, chopped

-1 green bell pepper, chopped

-1 tablespoon minced garlic

-2 cups fat-free low-sodium chicken broth

-1/2 cup chopped tomatoes

-2 bay leaves

-1 1/2 cups couscous

-Salt and pepper to taste (optional)

1. Season the chicken with salt and pepper (if using). In a large nonstick saucepot coated with nonstick cooking spray, cook the chicken and sausage over medium heat for about 4 minutes, stirring constantly.

2. Add the onion, green pepper, and garlic and cook for 5 minutes or until tender. Add the chicken broth, tomatoes, and bay leaves and bring to a boil. Stir in the couscous, cover, and remove from heat. Let sit for 5 minutes or until the liquid is absorbed. Fluff with a fork and season with salt and pepper (if using). Remove bay leaves before serving.

6 servings/serving size: 1 1/2 cups
Terrific Tidbit
Couscous is extra flavorful when cooked in chicken or beef broth.

Exchanges
2 Starch
1/2 Other Carbohydrate
4 Very Lean Meat
Calories 348
Calories from Fat 37
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 81 g
Sodium 324
Total Carbohydrate 39
Dietary Fiber 3 g
Sugars 3 g
Protein 37

Creamy Peach Soup

This luscious peach smoothie in a bowl tastes just as good using canned peaches if you're short on time. A hint of almond extract perfectly complements the peaches. Try this with a salad or half a sandwich for a light lunch.

-2 (15-ounce) cans sliced peaches packed in water, drained or 1

-1/2 pounds fresh peaches, peeled, pitted, and sliced

-2 cups plain fat-free yogurt

-1 cup orange juice

-1 cup pineapple juice

-1 tablespoon lemon juice

-2 tablespoons sugar

-2 teaspoons almond extract

1. In a blender or food processor, blend the peaches until smooth.

2. Add the remaining ingredients and blend until smooth. Refrigerate to serve.

Terrific Tidbit
If you don't have pineapple juice or can't find a small can, try a different citrus juice. I once used mango peach, and it was fantastic!

Exchanges
1 Fruit
1/2 Fat-Free Milk
Calories 104
Calories from Fat 0
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 49 mg
Total Carbohydrate 22 g
Dietary Fiber 1 g
Sugars 17 g
Protein 3 g