Jambalaya — even the name sounds like a party about to happen. Same amount! Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. See more ideas about jambalaya, healthy jambalaya, jambalaya recipe. Healthy Low Calorie Jambalaya Recipe recipe: Jambalaya, a traditional Cajun Louisiana Creole dish is one of my favorite dishes to make. And everything is cooked in one skillet, which means cleanup is a breeze! Tomatoes lots of veggies and rice for a complete dinner that is inspired by the Louisiana Creole style dish. OHMYGOSH!!!! Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. If I were to put brown rice; how much would I sub-in? It was a little spicy for us, so no one added hot sauce. It’s a dish that the whole family will love. Here … Continuously stir the meat and the sausage in the pan, and continue cooking until they are lightly browned, and the chicken is no longer pink on the inside. Add tomatoes, chicken broth, and sausage to pot, and stir to mix. I always say…you can always add more, but you can’t take it back out. Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. With this cookbook, you’re never more than a few steps away from a down home dinner. Spray a large dutch oven with non-stick cooking spray so that your chicken and sausage don't stick. I also doubled the chicken broth since I only had one can of diced tomatoes. Overall, even with the few substitutions this was PHENOMENAL. Reduce heat so mixture is at a simmer and let simmer about 5 minutes. It's low-fat, low-calorie, and provides 4 of your 5-a-day - plus it's all made in one pan so less washing up! Not to mention the healthy farro and succulent shrimp. Remove sausage to a plate. Cajun or Creole? I hope you do too! This is my new saving grace. You can even add increasingly chicken bone juices to make it into a healthy stew in the event that you like. Required fields are marked *. By decreasing the rice ratio (or even swapping out with quinoa for a gluten-free alternative) and increasing the produce and protein, this jambalaya recipe cuts the calories and carbs dramatically. Spice was perfect, prep and cook time were super quick, all around delicious. Add 1 tablespoon oil. Footnotes for Jambalaya. This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. Keto jambalaya is one of those plans I simply love since anybody will like it, keto or not. It was great. I can't say that my recipe is authentic, but I've developed one that closely represents the taste of a traditional Jambalaya that I always look forward to when my travels take me to the south. The heat in this jambalaya … Prep: 10 mins; Cook: 35 mins; Easy. In a large heavy-bottomed pot or Dutch oven, heat 1/2 tablespoon olive or avocado oil over medium heat. Jambalaya. I have to say I am a huge fan of your blog. Tried this last night for the first time. It easily lends itself to a healthy meal that is still low calorie.Â. u. lous. I believe food should be delicious and that healthy eating doesn't have to be complicated or super restrictive! My 16 y.o. It's stuffed with 36 grams of protein for each serving and is a one-pot supper of meat and veggies. This healthy jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. I love that this Healthy Cajun Jambalaya is packed with different kinds of meat (chicken, ham, and shrimp), the trinity of vegetables (onions, bell peppers, and celery), and a slew of spices that give this jambalaya incredible Cajun flavor and a good kick of heat. No dish, though, is more famous than jambalaya, the rice-based hodgepodge of meat, seafood, and vegetables, not unlike the Spanish paella. Heat a bit of oil in a large heavy-bottomed pot, preferably a Dutch oven, and brown your sausage slices. Add a bit more oil and sauté your Cajun “holy trinity” (onions, bell peppers, and celery), along with the garlic, until softened. But toss in chicken instead of andouille sausage and pick a leaner cut of ham … Or maybe that you can make it all home except way healthier, Whole30 compliant, and low carb (even keto!). Then place the chicken sausage and chicken over medium-high heat. We consider the serving size to be anywhere between 4-6 ounces. This particular recipe capitalizes on using brown rice as opposed to using white rice, however. 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This clean eating jambalaya recipe is a wonderfully cleaned up version of this southern favorite. Long weekend trip? Today, I will be sharing this recipe with you as I know you all love to know some great, authentic and rare recipes that no one usually knows about. Adjusting seasoning to chicken and sausage jambalaya. Preparation and cooking time . 5 cups of brown rice as well? Vegan jambalaya. This is very easy to make and ridiculously good. loading... Magazine subscription – save 44% and get a cookbook of your choice. Would just using diced change the flavour significantly? I'm the CEO of a food blog virtual assistant agency, and I run a postpartum clothing shop. Stir in a couple (drained) cans of crab for some extra seafood jambalaya magic. It tastes like the real deal. Healthy Food and Healthy Cooking Experiences information and questions are most welcome. Because truly, is there anything better than seriously authentic Cajun food around every corner? If your family loves spice and a rice dish you will love this recipe. According to the dictionary, jambalaya is “rice cooked usually with ham, sausage, chicken, shrimp, or oysters and seasoned with herbs.” In talking with lovers of authentic Creole food, this statement is as close as you will get to having people agree on what jambalaya really is.Opinions differ on how to cook a proper jambalaya… Is this recipe something I can food prep and keep in the freezer to make it less time consuming? Followed instructions precisely and was perfect flavor and consistency. Jambalaya might look like it is being put together at random but it actually brings together some extremely healthy ingredients and the result is a dish that is hearty and nutritious. When you sign up to receive new recipes via email. Especially during the cold months, I love cooking jambalaya, a classic Louisiana Creole dish made with rice and spices. I also like to add some thawed shrimp at the end. Discussion of … Press J to jump to the feed. This nourishing jambalaya is a winning recipe. I am trying to eat mostly whole 30 but my family isn’t , so it’s awesome when I can make healthy recipes Jambalaya lies somewhere in between these two cuisines. Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. There really is no “typical” way of making Jambalaya. Stir in cauliflower rice, preferably from frozen, and shrimp and cook, stirring regularly until cauliflower rice is heated through and shrimp is pink and no longer translucent. You won't miss the meat in this healthy jambalaya recipe. had seconds. I love Jambalaya and took inspiration from those ingredients to create a soup. Other ingredients include chicken thighs, shrimp, and sausage. Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking. Speaking nutritionally, meat-heavy jambalaya is a misdemeanor. White rice has been processed, with most of the natural, healthy portions of the rice being removed. Prep-Ahead Healthy Jambalaya. The consequence is that this distorted, caricatured version of the traditional Southern diet has obscured the simplicity and nutrition of basic dishes like gumbo, red beans and rice, shrimp ettouffe, and, yes, jambalaya (I promise the recipe is still coming!). It's stuffed with 36 grams of protein for each serving and is a one-pot supper of meat and veggies. Head to the diet generator and enter the number of calories you want. YES SO GOOD!! Jambalaya is a unique and flavorful dish that anyone can make and enjoy. Healthy Chicken Jambalaya 1 Rating 1 Review This leaner take on jambalaya features much less andouille sausage than the classic (health-conscious chef Rocco DiSpirito prefers chicken … Heat 1 Tbsp olive oil in a Dutch oven or a large pot. Laissez les bons temps rouler! She's been a blogger for 10 years and is known for her delicious recipes and detailed recipe instructions. This was AMAZING! Use broccoli rice instead of cauliflower rice in this healthy jambalaya if you feel like it. Calories, carbs, fat, protein, fiber, cholesterol, and more for Jambalaya (entree - Original Joe's). Healthy, Easy Recipes Your Family Will Love. This sheet-pan jambalaya is a healthy twist on a classic that uses cauliflower rice for a lower-carb supper. Add the canola oil to the pan, and cook the celery, green pepper, and garlic for 3 to 5 minutes, until tender. With one day off for dinner leftovers or a company lunch, that’s a whole week of lunches. Many of the vitamins and minerals and fiber-containing grain are gone when you open a package of white rice. Learn how your comment data is processed. Let’s def head out of Nola. I can’t find fire roasted tomatoes. By Sara Buenfeld. I found the spice level to be perfect for my taste (I like spicy though, so if you like it more mild definitely use less). But if you change that for brown rice, you're now getting fiber, vitamins, and minerals that you otherwise would not be getting. Brush chicken with olive oil, season with salt, black … I enjoy it so much mainly because it’s an easy one-pot meal that tastes special and unique, with lots of rich and bold flavors. The secret? Love your recipes!! like this and everyone likes it….no one minded the cauliflower rice. Share … (Nutrition information is calculated using an ingredient database and should be considered an estimate. May 4, 2020 - Explore Kim Bielatowicz's board "Healthy jambalaya" on Pinterest. So, anyways, I’ve found that turkey kielbasa has a great smokey flavor, and it’s low calorie, low fat, and comes pretty cheap. The other vegetables and oils used are super healthy, and make an outstanding dish. Surprisingly easy, too, and it comes together in a little less than an hour. ALSO PRO TIP **add okra** I had a bag of frozen chopped okra in the freezer and I added it in with the veggies to sauté. You can also add a smoked meat like andouille, and perhaps some pork or chicken. Sheet-pan dinners are a busy cook's dream with quick prep and easy cleanup. User account menu • Jambalaya. And this big, easy, one-pot party dish from the Big Easy is full of flavor and doesn't require a ton of work. The similarities in this recipe in these regions made it so popular. White rice is what you would ordinarily use in jambalaya, so a simple substitution of brown rice makes an easy change that gives you an extra health kick. It is best if the shrimp is thawed beforehand to ensure that shrimp is done! The flavors would slightly change, yes, but if that is all you have it is okay. All of your recipes are fantastic. Jambalaya is an old-school recipe that consists of chicken and shrimps that were made in multiple regions including France, Spain and Africa. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. Enjoy a delicious plant-based dinner with this vegan rice and bean one-pot. This hearty jambalaya is bursting with chicken, smoked turkey sausage, and shrimp. But always taste the jambalaya at the end before you serve it to see if it needs more salt, or even a dash of hot sauce. Or does it have to thaw first? Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. It’s the architecture and the humidity (OK, so maybe not the humidity) and the music and the food, oh-oh-oh the food! And it has made the South a stereotype of diabetes, heart disease, strokes, and obesity. WOW!!!!!!! THANK YOU FOR THIS! Serves 2. If you have a crowd to feed, and you don’t feel like doing a roast, then this might be just the dish to make. Spicy, salty and a party in your mouth. It easily lends itself to a healthy meal that is still low calorie. So keep that in mind. Stir in shrimp and cauliflower rice. Rate. You can even add increasingly chicken bone juices to make it into a healthy stew in the event that you like. It's packed with all five of your 5-a-day, as well as iron, vitamin C and fibre. Keto jambalaya is one of those plans I simply love since anybody will like it, keto or not. Stir and let mixture come to a boil. I made a few substitutions based on what I had at home, but this is definitely going to be a repeat meal for our family. 8 ounces boneless, skinless chicken thighs (cut into bite-sized pieces), 1 (28-ounce) can diced tomatoes, undrained. Thank you for such a healthy low carb Jambalaya! With sausage and shrimp, this paleo Creole recipe is even keto friendly, thanks to cauliflower rice! Any time you’re cutting your budget but want to stay healthy, one thing you can do is stretch the protein in a dish. Want to use it in a meal plan? Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber. Add the thyme and rice, and cook 3 more minutes. Jambalaya is a perfect one-pot meal- once you get all of the ingredients in the pot, it can just simmer away on the stove while you take care of other things. The amazing thing about jambalaya is it’s so versatile, so you can add whatever takes your fancy. I used 2 Aidell’s Andouille Sausage links and 1.5 Tablespoons of Tony Chachere’s Original Creole Seasoning. Double the amount of pepper if you want a spicier version. Bring mixture to a boil then reduce heat to low; simmer for 25-35 minutes or until thickened and liquid is reduced. This plant based dish is a nod to both the Cajun and Creole cuisines. Jambalaya: Healthy Ingredients Authentic jambalaya consists of meat and vegetables mixed with rice and Cajun spices (you can also learn more here). Highly recommend!!! What I found was that everyone and their mother has their own version of this dish. It's not included in the recipe, so make sure and add the calories to your meal if you add the shrimp (4 ounces, medium for 60 extra calories). Easy and Healthy Jambalaya for the Week. Healthy Authentic Jambalaya Ingredients Jambalaya is a very wholesome, stick-to-your-ribs type of meal, it’s made with basic, fresh ingredients like veggies, protein, and rice. This site uses Akismet to reduce spam. Add thawed onions and peppers, along with diced tomatoes, thyme, garlic powder, salt, and pepper. If I stir in a can of crab meat would that be before simmering or with the shrimp and cauliflower at the end? Your daily values may be higher or lower based on your individual needs. I am always looking for interesting healthy recipes that are packed with flavor and this recipe doesn’t disappoint. Our much healthier version is packed with tons of flavor and is completely delicious. Bachelor party? Add Cajun seasoning, starting with 1 1/2 tablespoons, black pepper, salt, and optional cayenne pepper to pot; stir. Last week of our Whole 30 and this will carry us through. . Your email address will not be published. Typically the meat is chicken or pork and always … Vegan smoked sausage takes its place while the classic "trinity" of vegetables--onion, red bell pepper and celery--get a kick from jalapeño peppers. Add in your seasonings, from Cajun seasoning to cayenne pepper, and stir. Serve with sliced green onions, chopped parsley, and Louisiana hot sauce. Rating: 5 out of 5. Tips… ? Increase heat to bring mixture to a boil. Close • Posted by 1 hour ago. Can I use frozen shrimp? Reduce heat and simmer about 30 minutes, or until liquid is mostly reduced. Tony’s is pretty high in sodium so I omitted the extra salt from the recipe and I’m glad I did. In fact, you can apply the same adjectives to the food that you can access with the help of a nutrisystem discount code. Get it free when you sign up for our newsletter. Food Blogging & Photography Coaching Program, Healthy Jambalaya (Whole30, Low Carb, Paleo), like Aidell's chicken-apple sausage for Whole30, sliced, The amount will depend on if your Cajun seasoning has salt, Almond Flour Paleo Chocolate Chip Cookies (Grain Free, Vegan) ». This is a favorite in our house! Add sliced sausage and cook until browned on both sides, stirring occasionally. Cover and cook 20 minutes, until the liquid is absorbed. Any dieter or healthy eater would know that white rice is not exactly the best choice when you are trying to eat healthier. Living in Memphis, we go [probably] way too often. Your email address will not be published. Well, only perhaps the fact that you can chase it all down with plenty of local beer and a couple of powdery beignets. New Orleans. 20 ratings. Healthy Jambalaya will intoxicate your senses with the wonderful spices. The combination of vegetables and meat choices are endless, so if you really feel inspired you can make your own jambalaya and put your own spin on this delicious dish that's sure to be enjoyed for generations to come. Shrimp is naturally low in fat and calories, and a small number of chicken thighs, though higher in fat than chicken breast, can still keep the dish lean.Â. Add garlic, onion, bell pepper, and celery; sauté until softened, about 5-7 minutes over medium heat. Other variations on this classic dish include prawns or shrimp. This Louisiana one-pot dish has been around forever with its Spanish and French influences, a signature New Orleans dish. . Don't overcook the shrimp. Yes, this would be great for meal prep! This healthy jambalaya recipe is a Whole30 and low carb version of an authentic Cajun dish. ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Crock Pot Chicken, Sausage, and Shrimp Jambalaya. This was Fab. I like to double the batch, enjoy some for dinner and reserve the leftovers in meal … Perfect for a cold winter’s evening to warm you up, a basic jambalaya is a meal for the whole family. Transfer to a plate. I made this for the first time this week and let me just say…. We loved it. Serve with Louisiana hot sauce. Babymoon cruise? Source: Nutrient data for this listing was provided by Custom. Each " ~" indicates a missing or incomplete value. Absolutely beyond delicious. Jambalaya is one of my absolute favorite meals but is way too heavy to incorporate into my weekly meals. Ladle into bowls and top with sliced green onions and parsley. I've been writing healthy, family-friendly recipes at 40 Aprons for over 10 years. Book that hotel on Canal Street. An authentic jambalaya recipe with a quick substitution of cauliflower rice for white rice. Once the chicken and sausage are cooked through, remove and set aside. If you would like more vegetarian main dish recipes check out this post: Healthy … Pour in tomatoes and chicken broth, then bring mixture to a boil. This particular recipe capitalizes on using brown rice as opposed to using white rice, however. … Cheryl is a mom of two who lives in Memphis, TN. This Jambalaya is certainly loaded with healthy and nutritious ingredients. It takes just 25 minutes to prep in the morning and then your slow cooker will work its magic and deliver a tasty meal at the end of the day. Press question mark to learn the rest of the keyboard shortcuts. The recipe below makes four servings. Healthy Vegetarian Jambalaya is a one pot and one fry pan recipe and that is all you need to make this cajun inspired jambalaya. Replace the shrimp or sausage with cooked chicken, preferably dark meat. I looked at many, many Jambalaya recipes before I finally formulated this one. You can always use less rice in this recipe if you want. 1/2.