Cajun Chicken and Rice

Ingredients

• 2 tablespoons olive oil
• 1 pound chicken sausage lean spicy, or 93% lean turkey sausage
• 1/2 medium yellow onion
• 2 celery stalks diced
• 1 green bell pepper diced
• 4 garlic cloves minced
• 2 tablespoons Cajun seasoning The Fit Cook Southern Creole
• 1 tablespoon smoked paprika
• 1 teaspoon chili powder
• 2 teaspoons dried thyme
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon cayenne
• 2 teaspoons dried oregano
• 1 pinch sea salt & pepper
• 2 cups long grain brown rice uncooked
• 3 1/2 cups chicken no salt added, brown
• 14 1/2 ounces diced tomatoes
• 2 bay leaves
• 16 ounces lump crab meat cooked, OR shrimp
• Louisiana Hot Sauce or Tabasco to taste
• fresh chopped parsley

Nutrition

• Calories : 560 calories
• Carbohydrate : 42 grams
• Cholesterol : 150 milligrams
• Fat : 22 grams
• Fiber : 4 grams
• Protein : 46 grams
• SaturatedFat : 6 grams
• Sodium : 870 milligrams
• Sugar : 3 grams