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.