18 Ingredients
  • 6 boneless chicken thighs (about 1 1/4 pounds), skinned
  • 1 1/2 tablespoons Cajun seasoning
  • Cooking spray
  • 1/2 cup canola oil
  • 2.25 ounces all-purpose flour (about 1/2 cup)
  • 1 1/2 cups chopped onion
  • 1 cup chopped green bell pepper
  • 2 celery stalks, chopped
  • 4 ounces andouille sausage, thinly sliced
  • 1/2 teaspoon kosher salt
  • 2 bay leaves
  • 1 (14.5-ounce) can unsalted diced tomatoes, undrained
  • 5 cups fat-free, lower-sodium chicken broth
  • 2 garlic cloves, minced
  • 1 tablespoon Worcestershire sauce
  • 5 cups cooked brown rice
  • 1/4 cup chopped green onions
  • Hot pepper sauce (optional)
Nutrition
468
23% daily value
10 servings
                                       
                                            dairy-​free
     

Fat

42% 28

Saturated

23% 5

Trans

- 0

Monounsaturated

- 15

Polyunsaturated

- 7

Carbs

13% 40

Carbs (net)

- 36

Fiber

15% 4

Sugars

- 5

Sugars, added

- 0

Protein

30% 15

Cholesterol

16% 49

Sodium

20% 479

Calcium

6% 56

Magnesium

17% 72

Potassium

11% 538

Iron

13% 2

Zinc

15% 2

Phosphorus

31% 218

Vitamin A

4% 33

Vitamin C

42% 38

Thiamin (B1)

43% 1

Riboflavin (B2)

21% 0

Niacin (B3)

40% 6

Vitamin B6

44% 1

Folate equivalent (total)

12% 47

Folate (food)

- 31

Folic acid

- 10

Vitamin B12

13% 0

Vitamin D

1% 0

Vitamin E

17% 2

Vitamin K

21% 26

Sugar alcohols

- 0

Water

- 311
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