Published April 15, 2021 Danielle Fahrenkrug | This post may contain affiliate links which wont change your price but will share some commission. Let the dish cool to room temperature before storing if making ahead. Optional to garnish at the end with green onion or fresh chopped cilantro for a pop of color! . And then you can always add more cayenne at the end if you'd like. Add the uncooked rice, chicken, and sausage to the pot. You should also limit your consumption of any other unhealthy foods when eating jambalaya; if possible, try to stick to grilled chicken or fish instead of sausage. In a large pot, add 1 tablespoon olive oil, and heat over medium heat. My easy jambalaya uses minimal rice and no chicken, which cuts out some of the calories. Bring the liquid to a boil, then lower to a simmer, cover the pot and cook until rice is just cooked through, about 50-55 minutes. Love your recipe. Creamy Pan Seared Italian Scallops (Dairy-Free), Best Broccoli Grape Salad With Crunchy Pecans . This means, you are in control of 15-30% of how much you can eat, which is a huge portion of calories. Cajun jambalaya does not include tomatoes and generally has a brown color. With this cookbook, youre never more than a few steps away from a down home dinner. Here are the reasons why my Healthy Jambalaya is not only healthier than the traditional dish but also packed with flavor: WANT MORE HEALTHY RECIPES?Sign up for my email list and I'll send you my FREE Superfood Recipes eBook along with weekly recipes! Garnish jambalaya with reserved scallions before serving. I really like how you created a healthier version and explained why you used the nutrient dense ingredients. Seafoods crawfish or shrimp are the favourite choices. Dice one onion, three ribs of celery and one small bell pepper. You gotta love one-pot meals, especially on busy weeknights. Stir in tomato, Creole Seasoning and cayenne pepper. Calories come from three different sources of macronutrients called protein, carbs, and fats. Cover, reduce heat to low, and let simmer for about 40-45 minutes, or until rice is cooked completely and all liquid is gone. I'm an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. (5 Tips For Weight Loss), Is Root Beer Healthy? After all, gumbo and jambalaya wouldn't exist today without the cooks who adapted old, familiar dishes to their new environment. This is slightly lower than most other meals, but still not as low as some other dishes such as salads or vegetables. Guess what else, it gets better since it is free of dairy and gluten, low fat and super simple to make! Preheat the oven to 400F. Sanitize vs. Disinfect: What's the Difference? Season the chicken with salt and pepper and cook over moderately high heat, turning once, until browned, about 3 minutes. I hope that you continue to try my recipes. Cajun holy trinity Traditional jambalaya is made with green bell peppers, but you can use green, yellow, or orange peppers (or a mix) for this dish. I will be trying your version, even though I'm a new Orleans girl..lol but your version does seem healthier, This sounds delicious! Once the meat and vegetables have cooked, tomatoes, stock, and rice are added to the pot. I've found the key is to bring your liquid, whether it's water or stock, to a complete boil to create a healthy amount of steam. This dish is now a new favorite! Learn how your comment data is processed. Healthy food can and should be delicious! This sounds so flavorful! (3 Tips For Weight Loss). Chicken Penne with Creamy Mushroom White Wine Sauce, Breakfast Hashbrown and Sausage Casserole. Directions: Set a large heavy pot, preferably a cast iron Dutch oven, over medium-high heat. The sodium content is almost as high as that of the popular pasta dish spaghetti carbonara which contains bacon! I am passionate about helping others with healthy eating which led me to becoming a certified health and nutrition life coach and always creating new healthy recipes here for you! Add the Worchester sauce, Sriracha sauce, chicken stockandbring to a boil. Increase the broth from 2 cups to 3 cups. Add the sausage to the same pot and saute for about 6 minutes until browned. Ha, I like my jambalaya spicy too. Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram! Jambalaya is a perfect one-pot meal! She is also a wife, mother of four, and loves the beach, animals, and fitness. Add the prepared uncooked shrimp and stir them in. Phillip Pak is a fitness expert who has been training clients for 6 years. Both traditionally contain some combination of meat and seafood, though you can also find vegetarian versions like gumbo z'herbes. Storing Jambalaya is best eaten as soon as it comes off of the stove because that's when it's at its sauciest! Chicken and Sausage Jambalaya Amount Per Serving Calories 372 Calories from Fat 126 % Daily Value* Fat 14g 22% Saturated Fat 2g 13% Cholesterol 96mg 32% Sodium 770mg 33% Potassium 355mg 10% Carbohydrates 35g 12% Fiber 1g 4% Sugar 3g 3% Protein 24g 48% Vitamin A 370IU 7% Vitamin C 25.6mg 31% Calcium 27mg 3% Iron 1.6mg 9% Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. Add the prepared uncooked shrimp and stir them in. Your pictures look amazing and I love the step-by-step photos. All of the ingredients in this Louisiana cuisine are simple to find, yet if you run out of Cajun spice you can easily make it at home with common ingredients using this Cajun shrimp seasoning recipe. Add the remaining 2 teaspoons of oil to the pot. The daily amount of sodium intake should be less than 2,300 mg, according to the American Heart Association. Serve it as-is, or top it with extra green onions, parsley, or hot sauce. A good rule of thumb is sticking to 30% carbs, 40% protein, and 30% fats. Some people pass down recipes of dry jambalaya, while others might prefer a thicker . The recipe's basic formula is easy to personalize based on taste. (5 Tips For Weight Loss), Aspire Fitness, 398 Lemon Creek Dr. Unit J, Walnut, CA, United States, Is Spaghetti Bolognese Healthy? Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Andouille sausage. 1 (14 ounce) can of fire roasted diced tomatoes with juice or crushed tomatoes, Optional to add an 8 ounce chicken breast that is cooked and shredded (although it is not used in this recipe in the images. Five stars well deserved! Tomatoes give off acidic notes that nicely contrast spicy foods like jambalaya, while crisp cucumbers offer a welcome crunch in each bite. Step 1 In a large pot over medium heat, heat oil. But feel free to choose just one, two or use all three, depending on what proteins you like. Carbs are your direct source of energy and they allow you to function properly and fuel your workouts and movements. It's got deep southern flavors and is comfort food at its best! Per Serving: 465 calories; 19g fat; 6g saturated fat; 73mg cholesterol; 1633mg sodium; 42g carbohydrate; 19g sugars; 2g fiber; 28g protein. Throughout his fitness journey, Phill has done it all when it comes to diet and nutrition. Your TDEE relies heavily on how active you are and how much movement you see in your day. what a great idea! You do not need to cook the cauliflower rice first, just add it and simmer for 10 minutes before serving to allow the cauliflower to soften and absorb the flavors. She has written about food since 2017, and her work can be found in Cooking Light, Southern Living, and more. Thanks so much for your comment, Paul! Remove from skillet. The cholesterol content of jambalaya is pretty high, which means that its not a healthy food! I'm impressed with your work and am thankful for what you do! ), Is Creme Brulee Healthy? Here's an overview of gumbo vs. jambalaya. We might as well play to it's strengths! Turn off the heat and allow the jambalaya to continue to steam, covered, for an additional 10 minutes. Find out what goes into making Jambalaya, how many calories it contains, and how to stay in shape while indulging in this delicious southern dish. Jambalaya originated in Louisiana, and like a lot of creole cooking, has a little bit of Spanish and French influence. While everything I did at work was very analytical and detail oriented, I have enjoyed cooking because I get to use my creativity and experiment with flavors and textures of different foods. Jambalaya is not necessarily considered healthy, as it is high in calories, carbs, fats, and sodium. The word gumbo likely came from a West African word for okra or a Choctaw word for fil. Add chicken and sausage; cook and stir 5 minutes. All in all, precision and correctness are not the goal of Creole and Cajun cooking. I've since retested the recipe and updated the cooking time. A lot of people think that eating jambalaya will be expensive. So, next time youre wondering how you can lose some weight, remember that you need to build some muscle and track your calories to your specified amount. Thanks for stopping by Lauren and for your kind words! I'm so happy that you enjoyed the dish! What's the Difference Between White, Yellow, and Red Onions? Make a shrimp stock by placing the shrimp shells in a medium saucepan with the chicken broth or water. I love making jambalaya! 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. Jambalaya is a classic New Orleans dish made with rice,vegetables and meat- usually a combination of sausage with chicken or shrimp. A full bowl of jambalaya has about 700 calories, which is a good amount for the average person. Here is what you need for this healthy jambalaya: Shrimp - frozen that is already deveined and with shells and tails removed to keep the recipe easy. Sonali! Jambalaya does not. Although every family has its own recipe for jambalaya, there are two main categories: Cajun and Creole. This does slightly change the nutritional calculation. Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. Stir in the . A simply, yet mouthwatering 30-minute healthy jambalaya recipe with minimal ingredients including shrimp, pre-cooked sausage and rice, and spicy Cajun spices. (Do not add the rice.) Jambalaya is already a complete meal because it has veggies, protein, and carbs all in one. Bring sausage-rice mixture to boiling. Mix well and cook until all the vegetables and herbs are incorporated. Therefore it is important you utilize your calories efficiently throughout your day. Step 1: Begin by sauting an onion in olive oil in a large Dutch oven, then add in the green pepper, red pepper, and saut before adding the garlic and cooking it momentarily until fragrant. Serve right away or continue to heat uncovered to release more juices and thicken the sauce, or stir in 1 tablespoon of cornstarch to thicken the jambalaya sauce. My favorite meals during the cold winter months are spicy, warm and hearty dishes. Don't subscribe I am saving this NOW, That looks delicious! If youre someone who loves to eat a lot while staying fit, then being active is the key to a balanced lifestyle that allows you to eat whatever you like, such as Jambalaya, and stay in shape. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. Very simple, but such a delicious dish. The traditional jambalaya recipe is not keto-friendly. One dish will cover the meats, sea food and vegetables for a meal. Spanish colonists and West African slaves both shaped jambalaya as we know it. Remove the meat to a plate and add butter and flour to the pan. Some of my favorite one-pot dishes are my Marry Me Chicken, Easy Healthy Chicken and Dumplings, and my Award-Winning Shrimp Saganaki (Greek Shrimp with Feta). Reduce the heat, cover, and simmer for 15 minutes. Even though the proteins and veggies align with a keto lifestyle, jambalaya is basically a rice dish. As stated in Step #3, you need to be able to burn enough calories throughout your day to put yourself at a caloric deficit. This healthy jambalaya recipe is a delicious "jumbled" or "mixed up" stew that is so easy to make and is bursting with fantastic flavors! We recommend working out at least three times per week in the beginning, since the resting days in between are important to build muscle. Its also very high in carbs, so its not good food for those who are trying to lose weight. There are different varieties of jambalayabut the base of the dish that all versions share is the "holytrinity. " I made it for my husband when he came home after getting his Expert Field Medical Badge from the Army. Stir in the shrimp, lemon juice and half the scallions. 1 Heat oil in large heavy skillet on medium-high heat. Your average recipe contains about double the amount of liquid to rice, but the liquid cooks down. Although working out and building muscle takes priority, having a consistent cardio schedule can help with expediting the fat loss process as it raises the energy expended throughout your week. 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Getting his expert Field Medical Badge from the Army stir 5 minutes free... Andouille sausage, and simmer for 15 minutes husband when he came home after getting his Field! Reduce the heat and allow the jambalaya to continue to steam, covered, for an additional minutes. Ribs of celery and one small bell pepper to 3 cups href= '' http: ''! Vegetarian versions like gumbo z'herbes the daily amount of sodium intake should be less than 2,300 mg, to! Thumb is sticking to 30 % fats may contain affiliate links which change. For okra or a Choctaw word for okra or a Choctaw word for okra or a word. Spicy foods like jambalaya, while others might prefer a thicker rice, but the liquid cooks down storing... As that of the calories are your direct source of energy and they allow to!
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