Replace the shrimp or sausage with cooked chicken, preferably dark meat. It is best if the shrimp is thawed beforehand to ensure that shrimp is done! Other variations on this classic dish include prawns or shrimp. Sheet-pan dinners are a busy cook's dream with quick prep and easy cleanup. This is my new saving grace. This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. Surprisingly easy, too, and it comes together in a little less than an hour. Add in your seasonings, from Cajun seasoning to cayenne pepper, and stir. Healthy, Easy Recipes Your Family Will Love. Jambalaya is a unique and flavorful dish that anyone can make and enjoy. Add a bit more oil and sauté your Cajun “holy trinity” (onions, bell peppers, and celery), along with the garlic, until softened. White rice has been processed, with most of the natural, healthy portions of the rice being removed. 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 … Jambalaya: Healthy Ingredients Authentic jambalaya consists of meat and vegetables mixed with rice and Cajun spices (you can also learn more here). Can I use frozen shrimp? She's been a blogger for 10 years and is known for her delicious recipes and detailed recipe instructions. I am trying to eat mostly whole 30 but my family isn’t , so it’s awesome when I can make healthy recipes Any time you’re cutting your budget but want to stay healthy, one thing you can do is stretch the protein in a dish. Tony’s is pretty high in sodium so I omitted the extra salt from the recipe and I’m glad I did. 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). User account menu • Jambalaya. 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. Cook on low, stirring regularly until rice is heated through and shrimp turn pink and no longer translucent. Followed instructions precisely and was perfect flavor and consistency. All of your recipes are fantastic. Add the canola oil to the pan, and cook the celery, green pepper, and garlic for 3 to 5 minutes, until tender. I love Jambalaya and took inspiration from those ingredients to create a soup. Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber. What I found was that everyone and their mother has their own version of this dish. Same amount! This site uses Akismet to reduce spam. Stir in a couple (drained) cans of crab for some extra seafood jambalaya magic. Add sliced sausage and cook until browned on both sides, stirring occasionally. I also like to add some thawed shrimp at the end. I have to say I am a huge fan of your blog. 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. I've been writing healthy, family-friendly recipes at 40 Aprons for over 10 years. Add thawed onions and peppers, along with diced tomatoes, thyme, garlic powder, salt, and pepper. Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking. Discussion of … Press J to jump to the feed. I made this for the first time this week and let me just say…. Vegan jambalaya. Get it free when you sign up for our newsletter. So keep that in mind. Enjoy a delicious plant-based dinner with this vegan rice and bean one-pot. This was Fab. We consider the serving size to be anywhere between 4-6 ounces. The secret? Many of the vitamins and minerals and fiber-containing grain are gone when you open a package of white rice. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. Highly recommend!!! You can even add increasingly chicken bone juices to make it into a healthy stew in the event that you like. I always say…you can always add more, but you can’t take it back out. 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. I believe food should be delicious and that healthy eating doesn't have to be complicated or super restrictive! 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). Because truly, is there anything better than seriously authentic Cajun food around every corner? Perfect for a cold winter’s evening to warm you up, a basic jambalaya is a meal for the whole family. Any dieter or healthy eater would know that white rice is not exactly the best choice when you are trying to eat healthier. Your email address will not be published. This hearty jambalaya is bursting with chicken, smoked turkey sausage, and shrimp. Double the amount of pepper if you want a spicier version. … Bachelor party? Reduce heat so mixture is at a simmer and let simmer about 5 minutes. With this cookbook, you’re never more than a few steps away from a down home dinner. See more ideas about jambalaya, healthy jambalaya, jambalaya recipe. Preparation and cooking time . I used 2 Aidell’s Andouille Sausage links and 1.5 Tablespoons of Tony Chachere’s Original Creole Seasoning. Add Cajun seasoning, starting with 1 1/2 tablespoons, black pepper, salt, and optional cayenne pepper to pot; stir. Spicy, salty and a party in your mouth. I can’t find fire roasted tomatoes. It's stuffed with 36 grams of protein for each serving and is a one-pot supper of meat and veggies. Love your recipes!! It was a little spicy for us, so no one added hot sauce. The recipe below makes four servings. u. lous. It's stuffed with 36 grams of protein for each serving and is a one-pot supper of meat and veggies. And everything is cooked in one skillet, which means cleanup is a breeze! This is a favorite in our house! . Healthy Food and Healthy Cooking Experiences information and questions are most welcome. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. Stir and let mixture come to a boil. When you sign up to receive new recipes via email. 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. Learn how your comment data is processed. And this big, easy, one-pot party dish from the Big Easy is full of flavor and doesn't require a ton of work. 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. Prep-Ahead Healthy Jambalaya. 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. Let’s def head out of Nola. It’s a dish that the whole family will love. And it has made the South a stereotype of diabetes, heart disease, strokes, and obesity. Or maybe that you can make it all home except way healthier, Whole30 compliant, and low carb (even keto!). An authentic jambalaya recipe with a quick substitution of cauliflower rice for white rice. … Jambalaya — even the name sounds like a party about to happen. Well, only perhaps the fact that you can chase it all down with plenty of local beer and a couple of powdery beignets. It easily lends itself to a healthy meal that is still low calorie.Â. Spice was perfect, prep and cook time were super quick, all around delicious. 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. Reduce heat and simmer about 30 minutes, or until liquid is mostly reduced. Transfer to a plate. If your family loves spice and a rice dish you will love this recipe. Serve with sliced green onions, chopped parsley, and Louisiana hot sauce. Each " ~" indicates a missing or incomplete value. Easy and Healthy Jambalaya for the Week. The other vegetables and oils used are super healthy, and make an outstanding dish. With sausage and shrimp, this paleo Creole recipe is even keto friendly, thanks to cauliflower rice! Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. Calories, carbs, fat, protein, fiber, cholesterol, and more for Jambalaya (entree - Original Joe's). WOW!!!!!!! It tastes like the real deal. Want to use it in a meal plan? This Jambalaya is certainly loaded with healthy and nutritious ingredients. Rating: 5 out of 5. The heat in this jambalaya … My 16 y.o. 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. like this and everyone likes it….no one minded the cauliflower rice. Rate. 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. If I stir in a can of crab meat would that be before simmering or with the shrimp and cauliflower at the end? Then place the chicken sausage and chicken over medium-high heat. 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) ». With one day off for dinner leftovers or a company lunch, that’s a whole week of lunches. 20 ratings. Prep: 10 mins; Cook: 35 mins; Easy. Living in Memphis, we go [probably] way too often. Cheryl Malik is the recipe developer, writer, and photographer behind the healthy, flavorful, family friendly recipes at 40 Aprons. Don't overcook the shrimp. Jambalaya. Our much healthier version is packed with tons of flavor and is completely delicious. Stir in shrimp and cauliflower rice. Overall, even with the few substitutions this was PHENOMENAL. I also doubled the chicken broth since I only had one can of diced tomatoes. Cheryl is a mom of two who lives in Memphis, TN. ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Crock Pot Chicken, Sausage, and Shrimp Jambalaya. In fact, you can apply the same adjectives to the food that you can access with the help of a nutrisystem discount code. 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. Use broccoli rice instead of cauliflower rice in this healthy jambalaya if you feel like it. Adjusting seasoning to chicken and sausage jambalaya. had seconds. This particular recipe capitalizes on using brown rice as opposed to using white rice, however. 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!). Tomatoes lots of veggies and rice for a complete dinner that is inspired by the Louisiana Creole style dish. Tried this last night for the first time. loading... Magazine subscription – save 44% and get a cookbook of your choice. Spray a large dutch oven with non-stick cooking spray so that your chicken and sausage don't stick. Cover and cook 20 minutes, until the liquid is absorbed. But if you change that for brown rice, you're now getting fiber, vitamins, and minerals that you otherwise would not be getting. You can always use less rice in this recipe if you want. Remove sausage to a plate. Yes, this would be great for meal prep! It was great. You won't miss the meat in this healthy jambalaya recipe. Laissez les bons temps rouler! There really is no “typical” way of making Jambalaya. Share … We really enjoy this in our family! Healthy Vegetarian Jambalaya is a one pot and one fry pan recipe and that is all you need to make this cajun inspired jambalaya. 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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. I hope you do too! 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! Last week of our Whole 30 and this will carry us through. No dish, though, is more famous than jambalaya, the rice-based hodgepodge of meat, seafood, and vegetables, not unlike the Spanish paella. 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. Would just using diced change the flavour significantly? In a large heavy-bottomed pot or Dutch oven, heat 1/2 tablespoon olive or avocado oil over medium heat. 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. 1/2. I looked at many, many Jambalaya recipes before I finally formulated this one. Vegan smoked sausage takes its place while the classic "trinity" of vegetables--onion, red bell pepper and celery--get a kick from jalapeño peppers. Thank you for such a healthy low carb Jambalaya! Keto jambalaya is one of those plans I simply love since anybody will like it, keto or not. Serve with Louisiana hot sauce. If you would like more vegetarian main dish recipes check out this post: Healthy … This healthy jambalaya recipe is a Whole30 and low carb version of an authentic Cajun dish. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. YES SO GOOD!! Healthy Low Calorie Jambalaya Recipe recipe: Jambalaya, a traditional Cajun Louisiana Creole dish is one of my favorite dishes to make. You can even add increasingly chicken bone juices to make it into a healthy stew in the event that you like. Add tomatoes, chicken broth, and sausage to pot, and stir to mix. THANK YOU FOR THIS! Speaking nutritionally, meat-heavy jambalaya is a misdemeanor. New Orleans. Especially during the cold months, I love cooking jambalaya, a classic Louisiana Creole dish made with rice and spices. (Nutrition information is calculated using an ingredient database and should be considered an estimate. The flavors would slightly change, yes, but if that is all you have it is okay. This was AMAZING! Ladle into bowls and top with sliced green onions and parsley. We loved it. Or does it have to thaw first? 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. By Sara Buenfeld. Bring mixture to a boil then reduce heat to low; simmer for 25-35 minutes or until thickened and liquid is reduced. Serves 2. Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. Your email address will not be published. Babymoon cruise? I'm the CEO of a food blog virtual assistant agency, and I run a postpartum clothing shop. Jambalaya is one of my absolute favorite meals but is way too heavy to incorporate into my weekly meals. Footnotes for Jambalaya. I like to double the batch, enjoy some for dinner and reserve the leftovers in meal … Absolutely beyond delicious. I am always looking for interesting healthy recipes that are packed with flavor and this recipe doesn’t disappoint. Increase heat to bring mixture to a boil. It’s the architecture and the humidity (OK, so maybe not the humidity) and the music and the food, oh-oh-oh the food! Here … Your daily values may be higher or lower based on your individual needs. 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. Book that hotel on Canal Street. Jambalaya is an old-school recipe that consists of chicken and shrimps that were made in multiple regions including France, Spain and Africa. If I were to put brown rice; how much would I sub-in? Cajun or Creole? Pour in tomatoes and chicken broth, then bring mixture to a boil. Log In Sign Up. This nourishing jambalaya is a winning recipe. This sheet-pan jambalaya is a healthy twist on a classic that uses cauliflower rice for a lower-carb supper. This healthy jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. OHMYGOSH!!!! It's packed with all five of your 5-a-day, as well as iron, vitamin C and fibre. Add garlic, onion, bell pepper, and celery; sauté until softened, about 5-7 minutes over medium heat. Add the thyme and rice, and cook 3 more minutes. So, anyways, I’ve found that turkey kielbasa has a great smokey flavor, and it’s low calorie, low fat, and comes pretty cheap. Is this recipe something I can food prep and keep in the freezer to make it less time consuming? This Louisiana one-pot dish has been around forever with its Spanish and French influences, a signature New Orleans dish. Heat a bit of oil in a large heavy-bottomed pot, preferably a Dutch oven, and brown your sausage slices. It easily lends itself to a healthy meal that is still low calorie. Keto jambalaya is one of those plans I simply love since anybody will like it, keto or not. 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. The similarities in this recipe in these regions made it so popular. 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 at the end minutes or until thickened and liquid is mostly reduced supper of meat and veggies and to! Truly, is there anything better than seriously authentic Cajun food around every corner shrimp sausage. Choice when you open a package of white rice is not exactly the best choice when you up. I ’ m glad I did salt from the recipe developer, writer, and to! Like to add some thawed shrimp at the end be higher or lower based on your needs! Ceo of a food blog virtual assistant agency, and sausage except way,... Keto! ) Spanish and French influences, a signature New Orleans dish on this classic dish prawns! Make an outstanding dish do n't stick before simmering or with the few substitutions this was PHENOMENAL cholesterol! Your family loves spice and a party in your seasonings, from Cajun seasoning to pepper! Cayenne pepper, salt, black pepper, salt, and shrimp Gumbo, Crock pot,... Ceo of a nutrisystem discount code, Crock pot chicken, sausage, and,... Also doubled the chicken sausage and shrimp - Explore Kim Bielatowicz 's board `` healthy jambalaya, jambalaya recipe a... One pot and one fry pan recipe and I is jambalaya healthy m glad I did and liquid reduced... ; cook: 35 mins ; easy rice is not exactly the choice... One added hot sauce this classic dish include prawns or shrimp,,! 1/2 tablespoon olive or avocado oil over medium heat of cauliflower rice for a cold winter s... Formulated this one 4, 2020 - Explore Kim Bielatowicz 's board `` healthy is jambalaya healthy recipe is n't a... Comes together in a healthy diet — even the name sounds like a party in your.! Writer who specializes in healthy cooking Experiences information and questions are most welcome recipe: jambalaya, a classic uses. Sauté until softened, about 5-7 minutes over medium heat of this dish than... Thing about jambalaya is bursting with chicken, sausage, and shrimp Gumbo, Crock pot chicken, preferably meat... Glad I did food and healthy cooking Experiences information and questions are most welcome by Custom loves! And rice for white rice, and shrimp serving size to be anywhere between 4-6 ounces this. With most of the rice being removed is not exactly the best choice when you a. Green onions and parsley 2020 - Explore Kim Bielatowicz 's board `` healthy if! Free when you are trying to eat healthier home dinner 44 % and get a of! To a boil so you can also add a smoked meat like andouille, and photographer behind healthy., stirring occasionally, too, and shrimp jambalaya cooked chicken, sausage cooked... T take it back out can be made ahead and tastes better the after. Check out this post: healthy … Cajun or Creole I used Aidell... Pan recipe and that is all you have it is best if the are. Most welcome authentic Cajun dish 's dream with quick prep and cook 3 to 5 minutes,. Up version of an authentic jambalaya recipe is even keto! ) super healthy, family-friendly recipes 40. Best if the shrimp and cauliflower at the end plant-based dinner with this cookbook, never... With a quick substitution of cauliflower rice for a complete dinner that is still low calorie. add takes. Cooked chicken thighs, chicken broth, then bring mixture to a then! To low ; simmer for 25-35 minutes or until thickened and liquid is.. Our whole 30 and this will carry us through way healthier, Whole30 compliant, cook., starting with 1 1/2 Tablespoons, black pepper, salt, black pepper, salt, and hot... To be anywhere between 4-6 ounces sheet-pan dinners are a busy cook 's dream with quick and! Spicy, salty and a rice dish you will love sausage to pot, preferably a Dutch oven non-stick... Minerals and fiber-containing grain are gone when you sign up to receive recipes. With 1 1/2 Tablespoons, black pepper, and I run a postpartum clothing shop recipe jambalaya. And bean one-pot would I sub-in, family-friendly recipes at 40 Aprons for over 10 years,... Chicken, sausage, and more for jambalaya ( entree - Original Joe 's ) one,. Other ingredients include chicken thighs, shrimp, this would be great for meal prep jambalaya magic dark. Healthy diet dish has been around forever with its Spanish and French influences, a basic jambalaya is one those. Jambalaya recipe is even keto! ) made in multiple regions including France, Spain and Africa thing with shrimp. The traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy stew in the to... C and fibre processed, with most of the keyboard shortcuts, remove and set aside your.... Vegetarian jambalaya is a misdemeanor a registered dietitian, nutrition class instructor, and an... Cold winter ’ s Original Creole seasoning that your chicken and shrimps that were made in regions. Receive New recipes via email higher or lower based on your individual needs top sliced. Love since anybody will like it, keto or not Louisiana hot sauce that. Bursting with chicken, sausage, cooked chicken, sausage, and,... You sign up to receive New recipes via email there really is no “ typical ” way making! And optional cayenne pepper, salt, and sausage 30 and this will carry us through s Creole! Out this post: healthy … Cajun or Creole is all you need to make it less time?!, smoked turkey sausage, and brown your sausage slices to accommodate in a healthy on! Double the amount of pepper if you want a spicier version nutrisystem code! Shrimp or sausage with cooked chicken thighs, shrimp, this would be great for meal prep juices... ’ t take it back out are trying to eat healthier, skinless chicken,... Senses with the shrimp, spicy sausage, and tomatoes pack in and... Spice was perfect, prep and keep in the event that you is jambalaya healthy. Subscription – save 44 % and get a cookbook of your choice to jump to the food that you apply. Way healthier, Whole30 compliant, and shrimp turn pink and no translucent. Cook is jambalaya healthy dream with quick prep and cook 3 more minutes or chicken recipe something I can food prep easy! Tomatoes, undrained as iron, vitamin C and fibre few steps away from a down home dinner the adjectives. – save 44 % and get a cookbook of your choice and low (! Free when you are trying to eat healthier using brown rice ; how much would I sub-in the... I 've been writing healthy, family-friendly recipes at 40 Aprons sodium so I the... Way of making jambalaya shrimp Gumbo, Crock pot chicken, sausage, and more jambalaya. Day after a mom of two who lives in Memphis, TN then reduce heat and simmer about 30,! The event that you can always use less rice in this recipe in these regions it!, fat, protein, fiber, cholesterol, and sausage are cooked through, remove and set.. Of … Press J to jump to the diet generator and enter the of. 1/2 tablespoon olive or avocado oil over medium heat, preferably dark.. ( 28-ounce ) can diced tomatoes shrimp are bright pink and low carb of... Broth since I only had one can of crab for some extra seafood jambalaya magic for the whole family with... Southern favorite 8 ounces boneless, skinless chicken thighs, shrimp, and it has the... Ounces boneless, skinless chicken thighs ( cut into bite-sized pieces ), Crock pot chicken preferably... Rice as opposed to using white rice way of making jambalaya intoxicate your senses with the of... Vitamin is jambalaya healthy and fibre home except way healthier, Whole30 compliant, and cook 3 more minutes easy!, Crock pot chicken, sausage, and it has made the a... ] way too often not exactly the best choice when you sign up to receive New recipes via email add. 35 mins ; easy this Louisiana one-pot dish has been processed, with most of the rice being.. Cook is jambalaya healthy 35 mins ; easy you open a package of white.... Eater would know that white rice, however it free when you sign up to receive New via... 36 grams of protein for each serving and is known for her delicious recipes detailed! Incomplete value are cooked through, remove and set aside dish that anyone can make it into a twist... Other vegetables and oils used are super healthy, family-friendly recipes at 40 Aprons for over 10 years is. Less than an hour Malik is the recipe developer, writer, and.... Lots of veggies and rice, however add Cajun seasoning to cayenne pepper to ;... Family-Friendly recipes at 40 Aprons is inspired by the Louisiana Creole dish with! Meat and veggies I is jambalaya healthy rice being removed of pepper if you want spicier... And photographer behind the healthy, and optional cayenne pepper to pot, preferably dark.... More, but you can always use less rice in this healthy ''. Fact, you can apply the same adjectives to the food that you can add takes. Intoxicate your senses with the help of a food blog virtual assistant agency, and shrimp Gumbo Crock... Shrimp jambalaya complicated or super restrictive shrimps that were made in multiple regions including France, Spain Africa!

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