Heart Healthy Jambalaya


  • 1 tbsp canola oil
  • 2-3 medium onions, diced
  • 2 celery stalks, diced
  • 1 medium green bell pepper, diced
  • 2 cloves garlic, minced
  • 4 oz water-packed canned chicken (or turkey ham), chopped or shredded
  • 2 14-oz cans diced tomatoes, no salt added
  • 4 cups water
  • 1 cup barley
  • ½ tsp cayenne pepper
  • 1 tsp ground black pepper
  • pinch of salt
  • 1½ tsp dried oregano


Cook the Vegetables

  1. To a heated pot add 1 tbsp canola oil
  2. Add onions and sauté for 3-4 minutes, stirring continuously
  3. Add celery and cook until soft for a total of 5 minutes
  4. Add green bell pepper and cook until soft
  5. Add garlic and mix thoroughly with vegetables
  6. Remove vegetable mixture from heat, transfer to a non-heated pan and set aside.

Warm the Chicken

  1. To a heated pot, add chicken, stir and warm thoroughly
  2. Remove from heat and transfer to pan with vegetable mixture

Sear the Tomatoes

  1. To a heated pot, add tomatoes and warm thoroughly
  2. Remove from heat and transfer to pan with vegetables and chicken

Cook the Barley

  1. To a heated pot, add 4 cups of water
  2. Add 1 cup of barley
  3. Slowly cook for 45 minutes

Assemble the Jambalaya

  1. Add vegetables and chicken to barley and cook over low heat for 15 minutes
  2. Add cayenne pepper, black pepper, salt and dried oregano and cook for another 5-10 minutes, stirring constantly, to blend flavors

About Barley Jambalaya:  Healthy amounts of protein, starch and plenty of vegetables all in one delicious meal!