Hello, I am James Powers, Executive Chef at Treasure Island Resort and Casino. I am very happy to be conducting a Healthy Eating Demonstration for the American Diabetes Association EXPO for a number of reasons. Most important is that I have witnessed family members and many community members of the Prairie Island Indian Community face constant struggle, with this disease. The ADA’s commitment to finding a cure and their diligent hard working volunteers inspire me to want to contribute what I can to this worthy cause.
My passion is good food and good food does not always mean bad for you. My recipe is a classic favorite with a few simple alterations that make it something that everyone can enjoy.I will be preparing Chicken and Sausage Couscous Jambalaya. It is a similar but simpler version that lets the natural flavors of the ingredients come through. Sautéing the chicken and sausage together is where the base flavor for the meal comes from. Traditional Jambalaya is usually spicy, but this version is milder and features the combination of bell peppers, onions and garlic instead. Rather than the traditional, white rice, couscous is substituted which keeps it something everyone can enjoy but does not take away from the flavor or texture of the original dish.
Below is the recipe for the Chicken and Sausage Couscous Jambalaya
Servings: 1 ½ cups
1 ½ pounds boneless skinless chicken breast, cut into small strips
Salt and pepper to taste (optional)
5 oz reduced-fat sausage, cut into slices
1 onion, chopped
1 green bell pepper, chopped
1 tbsp minced garlic
2 cups fat-free low-sodium chicken broth
½ cup chopped tomatoes
2 bay leaves
1 ½ cups couscous
1. Season the chicken with salt and pepper (if using). In a large nonstick saucepan 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 couscous, cover, and remove from heat. Let sit for 5 minutes or until the liquid is absorbed. Fluff with fork and season with salt and pepper (if using). Remove bay leaves before serving.
4 Very Lean Meat
Calories from Fat 37
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 81 mg
Sodium 324 mg
Carbohydrate 39 g
Dietary Fiber 3 g
Sugars 3 g
Protein 37 g
From Holly Clegg’s Trim and Terrific™ Diabetic Cooking
I hope you will join me for this FREE EVENT ON Saturday, October 12th at the Minneapolis Convention Center for the Diabetes EXPO from 9am – 3pm. For more information or to pre-register and receive pre-show announcements pre-register at diabetes.org/expominneapolis