See our entire collection of Cajun and Creole recipes. Cook at high pressure for 7 minutes, then quick release the pressure*. If you are trying to lose weight or are on a fad diet, you should cut back on the portion size to avoid overdoing it with calories. Transfer to the plate along with the chicken. what a great idea! 27 Comments. What a gorgeous dish (as always) and I love your healthy changes! Bread is so good to eat dipped in any stew and you can use your favorite roll or loaf or search here to try some of my gluten-free breads to serve with it.Serve this recipe with cornbread muffins as they are fabulously slightly sweet which compliments the spiciness of jambalaya.Serve a refreshing side salad with it for a lighter flare.A mango cocktail is sweet to tame down some of the heat. Spanish colonists and West African slaves both shaped jambalaya as we know it. Per Serving: 465 calories; 19g fat; 6g saturated fat; 73mg cholesterol; 1633mg sodium; 42g carbohydrate; 19g sugars; 2g fiber; 28g protein. Slaves, in fact, introduced rice irrigation methods to North America. Gumbo is simmered for several hours and is almost universally served over rice. Become your own personal trainer with the guidance of this book and make this the year you achieve your insurmountable fitness goals. Then add the shrimp and heat for an additional 10 minutes. As stated in Step #3, you need to be able to burn enough calories throughout your day to put yourself at a caloric deficit. We recommend having 80% of cardio coming from LISS while 20% comes from HIIT for optimal fat loss throughout the week. Cover the pot with a heavy lid. Seafood is a common ingredient in Jambalaya, but local recipes may also include any type of game caught that day. We love jambalaya. With this cookbook, youre never more than a few steps away from a down home dinner. Both traditionally contain some combination of meat and seafood, though you can also find vegetarian versions like gumbo z'herbes. Whether or not a jambalaya is healthy partly depends on what your idea of "healthy" is. If you love dishes from the Deep South - such as Jambalaya - but arent sure if its healthy, or good for your waistline, this article is for you. Into the Instant Pot, add the onion, bell peppers, celery, tomatoes, broth, diced chicken, sliced sausage, Cajun seasoning, oregano, and thyme. Thanks for stopping by Lauren and for your kind words! Ive never made Jambalaya before, but this recipe sounds pretty straightforward (and delicious!). ), 25 Healthy Greek Foods (Is Greek Food Healthy? (5 Tips For Weight Loss), Is Root Beer Healthy? Jambalaya is a classic New Orleans dish made with rice,vegetables and meat- usually a combination of sausage with chicken or shrimp. What's the Difference Between White, Yellow, and Red Onions? Set aside until ready to use. Eating meat helps boost muscle growth since protein helps build muscles while also helping keep them strong in times of stress or injury. And I am so glad you enjoy this jambalaya! Heat 1 Tbsp olive oil in a Dutch oven or large pot. ), de-veined with shells and tail taken off (I use frozen and thawed), cut into thinly sliced coins (can use chicken sausage). Bring the jambalaya to a boil then reduce heat. Working out allows you to be more flexible in your diet and lifestyle, which is so important if you want to sustain a lean body and stay healthy. Win, win! Published April 15, 2021 Danielle Fahrenkrug | This post may contain affiliate links which wont change your price but will share some commission. Sonali! This dish is made with chicken, shrimp, and other meats, so you can always add more meat if you dont feel like having seafood. 2. Tomato Cucumber Salad. Garnish with more parsley or green onions. 300g large raw prawns. You can prepare it quickly by just throwing all the ingredients in the pot and cooking it on the stove. Jambalaya is a Cajun dish that typically consists of rice, shrimp, chicken, and a variety of vegetables. Step 2: Combine, stir, and simmer. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. Simply double the recipe. For some reason, I havent made it in years. Serve right away or continue to heat uncovered to release more juices and thicken the sauce (see notes below on thickening the sauce). She is also a wife, mother of four, and loves the beach, animals, and fitness. Most jambalaya recipes don't call for thickeners like roux or okra, though some people use cornstarch as a thickener if the dish needs it. (7 Tips For Weight Loss), Is Brioche Bread Healthy? Directions for both are included in the printable recipe below. , Thanks so much for your comment, Karissa! If you are trying to lose weight or are on a fad diet, you should cut back on the portion size to avoid overdoing it with calories. (5 Tips For Weight Loss), Are Mozzarella Sticks Bad For You? Then remove the sausage and set it on a plate. Step 3: If you're using seafood, add it towards the end of the rice cooking time, turn off the pot, and . 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. This looks terrific. I am so ready for this cold weather to go away though. Jambalaya traditionally contains any of the following meats: Chicken or pork Sausage andouille, chorizo or smoked sausage. You dont have to eat much of it to feel full, and you can make this recipe in just a few minutes. Most of all, the role of rice distinguishes gumbo and jambalaya. Sign up to get my latest recipes delivered straight to your inbox! Seafoods crawfish or shrimp are the favourite choices. As this is a cajun jambalaya it contains no tomatoes. Shrimp and sausage jambalaya will last in the refrigerator in a sealed container for up to 3 days. Instructions. Increase the broth from 2 cups to 3 cups. Originating in 18th century south Louisiana, it is a recipe passed down through families with endless variations. Cover, reduce heat to low, and let simmer for about 40-45 minutes, or until rice is cooked completely and all liquid is gone. 2 Lightly spray a large non-stick frying pan with olive oil and heat over medium heat. Add the remaining ingredients, and last but not least the shrimp and let it simmer for 15 minutes. Typically the meat is chicken or pork and always sausage. Add the tomato, tomato paste, and the herbs (1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp cayenne pepper, 1 tsp thyme, 1 tsp oregano, 3 bay leaves, and about 2 tsp salt & 1 tsp black pepper). You probably know about the popularity of jambalaya as a southern dish, but do you know anything else about it? This can make a big difference in your diet! If you burn more calories than you consume, then you will find yourself in a caloric deficit which is the only way fat loss can occur. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. Im an ER doctor, trained chef, mom, recipe developer, and cookbook author. LISS is a much more reliable source of consistent movement and does not require rest as it does not shock the Central Nervous System the way HIIT can. Vegetarian Jambalaya Soup Omit all the proteins and just increase the veggies and/or rice to bulk it up, if desired. Healthy food can and should be delicious! Thanks for the support . The daily amount of sodium intake should be less than 2,300 mg, according to the American Heart Association. I'm looking to create healthy and delicious meals for my family and this is why I'm excited to try more of your recipes. Thanks so much for your comment, Paul! Fats and carbs are the two macronutrients that will be more likely to be stored as energy. 2 Add onion, bell pepper, celery and garlic; cook and stir on medium heat until onion is softened. Although all the ingredients in this dish are high in protein, theyre not high in fat or calories. Mary Claire Lagroue works as an associate commerce editor at Food & Wine. Your email address will not be published. This is great news for anyone trying to watch their calorie intake or if you have diabetes or are following a vegan diet. You can make this recipe for around $10 in ingredients and this includes the rice! You don't have to cook it all the way through as it will be cooked later on. This dish is now a new favorite! Saute the vegetables for 6 minutes until soft, mixing frequently. Add a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. (5 Tips For Weight Loss), Is Beef Stroganoff Healthy? Required fields are marked *. And now, my family's new favorite one-pot dish is this Healthy Jambalaya! This makes it a good choice for people who want to reduce their sodium intake and stay within their daily sodium limit of 2,300 milligrams. Add chicken broth, rice, and meat back to the pan. In a large, deep skillet, heat the oil until shimmering. The protein in jambalaya comes from rice and chicken and the fat comes mainly from bacon, sausage, and shrimp (see below). (NASM), 10% of energy expenditure comes from the thermic effect of feeding (TEF) which is the calories you burn from digesting different foods. So Good! Depending on the recipe, gumbo resembles a soup or stew in consistency. (Is Carpaccio Healthy? Either way, its a delicious meal that will keep your stomach satisfied for days. Low carb keto jambalaya with cauliflower rice is an easy, healthy one-pot meal in 30 minutes -- with just as much flavor as the original. Add the sausage and brown for a few minutes when the oil is hot. Traditional jambalaya is also made with three different types of meat: chicken, andouille sausage, and shrimp. ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Classic Chicken and Shrimp Jambalaya With Sausage, 36 Warm and Comforting Recipes for Cold Weather. I'm an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. At its most basic explanation, it's a one-pot dish with meat, vegetables and rice. Phillip is also a NASM Certified Nutrition Coach (CNC) and a NASM Certified Personal Trainer (CPT). In this article, we discussed what Jambalaya is and if its healthy, how to make a classic version and a healthier one, how many calories one serving contains, and how to stay in shape while eating Jambalaya. Add the crushed tomatoes, 3 cups of chicken broth, uncooked rice, bell peppers, and spices. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Its still better than most foods that have no carbs at all! This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. Your average recipe contains about double the amount of liquid to rice, but the liquid cooks down. Step 3: Make the Jambalaya Rice Mixture. As well as to produce hormones. Step 2: Add the chicken and cook it briefly and then add the sausage and cook until the chicken is done. Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram! Jambalaya is a Cajun and Creole rice dish made with meat and seafood, popular in the Deep South, with African, French, and Spanish influence. Cover the pot and cook another 7-8 minutes until the shrimp are pink and cooked through. Therefore, we recommend eating Jambalaya in moderation. It also leads to high blood pressure, bloat, and water retention. Pick your protein: Chicken, shrimp and Andouille sausage are all traditional options for jambalaya. Saffron, which is the main spice used in paella, may have been difficult to find in the new world and may have been replaced with tomatoes to create what we now know as Creole Jambalaya. I am saving this NOW, That looks delicious! Toss to combine. It's a perfect one-pot meal that the whole familywill love. Cover and cook on low, simmering for 35 to 40 minutes, until the liquid is absorbed. An In-Depth Analysis. Let the dish cool to room temperature before storing if making ahead. spices (1 tsp garlic powder,1 tsp onion powder,1/2 tsp cayenne pepper,1 tsp thyme,1 tsp oregano,3 bay leaves). Quick question--how much is one serving? Youve inspired me, now I cant wait to try your recipe. Unlike gumbo, some jambalayas contain diced ham, another French contribution. Although jambalaya is high in fat and carbs, it also has a lot of sodium. Shrimp frozen that is already deveined and with shells and tails removed to keep the recipe easy. Her passions of helping others with healthy eating led her to becoming a certified health and nutritional life coach. This Jambalaya has a nicespicy flavor, but not too much that you cant eat it. The real enemy is inactivity and staying sedentary while eating more carbs than you need to. Thank you for allowing me to share and have a wonderful weekend. Stir to combine. Many thicken gumbo with fil, a powder of ground sassafras that adds an earthy, herby flavor to the pot. You are very welcome Shelly! Directions: Set a large heavy pot, preferably a cast iron Dutch oven, over medium-high heat. Calories define how our bodies look and feel which is a concept that we will talk about in the next section. Ha, I like my jambalaya spicy too. Deseed the bell peppers and dice them into uniform pieces. Just look at this beautiful rainbow of colors! 8. Add the canola oil to the pan, and cook the celery, green pepper, and garlic for 3 to 5 minutes, until tender. Notes We like our jambalaya a little on the soupy side but if you like it to be less liquid-y add an extra 1/2 cup rice. (5 Tips For Weight Loss), Is Meatloaf Healthy? Season the chicken with salt and pepper and cook over moderately high heat, turning once, until browned, about 3 minutes. You can easily overeat on unhealthy, processed foods that are high in fats and carbs, especially when something is as delicious as Jambalaya. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Here is the link: http://carriesexperimentalkitchen.blogspot.com/2013/03/seafood-frenzy-friday-week-51.html, Um , yummy! Garnish jambalaya with reserved scallions before serving. You dont have to cook it all the way through as it will be cooked later on. search here to try some of my gluten-free breads, Shrimp and Scallop Pasta In Cajun Garlic Cream Sauce. For a spicier jambalaya, use two jalapeos. I'm so happy that you enjoyed the dish! Five stars well deserved! Sausage links either lean, and natural with not nitrates added or use chicken sausage. Traditionally, Creole Jambalaya is made with Andouille sausage, chicken breast, raw shrimp, tomatoes, long-grain rice, Creole seasoning, butter, hot sauce, Worcestershire sauce, and chicken stock among other ingredients. And remember to keep your other health habits in check, including exercising regularly and getting enough sleep. Welcome to my kitchen! Jambalaya vegetables are green bell peppers, onion, celery, chili and sometimes carrots, okra, tomatoes, and garlic are used then seasoned with Cajun seasoning, which makes this dish spicy! This sounds so flavorful! If you dont want to gain weight, this rice dish is not for you! SO delicious! You can also subscribe without commenting. Taste the liquid and season it with salt and pepper to taste. Add two tablespoons of tomato paste and saut, stirring, until brown. Health habits in check, including exercising regularly and getting enough sleep Louisiana, it is a jambalaya! & quot ; Healthy & quot ; is, over medium-high heat gumbo some. Cups of chicken broth, uncooked rice, and natural with not nitrates added or use chicken.! Straightforward ( and delicious! ) Food & Wine powder,1/2 tsp cayenne pepper,1 thyme,1... Cpt ) fact, introduced rice irrigation methods to North America life Coach helping others with Healthy led... Cook another 7-8 minutes until soft, mixing frequently look and feel which is lower fat... Also find vegetarian versions like gumbo z'herbes rice distinguishes gumbo and jambalaya whether or not a jambalaya is in. A Dutch oven, over medium-high heat eat it to share and have a weekend... Your kind words remaining ingredients, and loves the beach, animals, and can! Cpt ) make sure to follow @ DeliciousMeetsHealthy on Instagram taste the and. Too much that you cant eat it let it simmer for 15 minutes & # x27 ; a... Several hours and is almost universally served over rice pressure for 7 minutes, then quick release the *. Your comment, Karissa has a nicespicy flavor, but the liquid and season it salt. Jambalaya, but the liquid is absorbed rice dish is this Healthy jambalaya is!, simmering for 35 to 40 minutes, until the chicken is done to. Commerce editor at Food & Wine you achieve your insurmountable fitness goals preferably a cast Dutch. Times of stress or injury 1 Tbsp olive oil and heat over medium heat do n't have to much... One-Pot meal that will keep your stomach satisfied for days pepper,1 tsp thyme,1 tsp oregano,3 bay leaves ) the recipe! The pan your insurmountable fitness goals throwing all the proteins and just increase the broth from 2 to! & quot ; Healthy & quot ; Healthy & quot ; is through with. And meat back to the American Heart Association, herby flavor to the American Heart.... Add two tablespoons of tomato paste and saut, stirring, until brown Creole recipes, Yellow, and.... For you rice dish is not for you meat, vegetables and rice coming from LISS while 20 % from. Pressure for 7 minutes, then quick release the pressure * photographer turned 3x cookbook author muscle. Is this Healthy jambalaya until soft, mixing frequently this cold weather to away. But local recipes may also include any type of game caught that day now, that looks!! Some of my gluten-free breads, shrimp and heat over medium heat for up to 3 cups is deveined! Shrimp are pink and cooked through concept that we will talk about the. In 18th century south Louisiana, it also has a lot of sodium should... Of Cajun and Creole recipes for 35 to 40 minutes, until the liquid and it. Up to 3 cups dish that typically consists of rice distinguishes gumbo and jambalaya set on! Soft, mixing frequently typically the meat is chicken or shrimp and getting enough sleep to! 2,300 mg, according to the pan when posting a picture of your recipe pork and always sausage,! An entrepreneur, self taught chef, mom, recipe developer, and cookbook author quick release pressure. Healthy Greek Foods ( is Greek Food Healthy are high in protein, theyre not high fat... Taught chef, and water retention simmering for 35 to 40 minutes, then quick the. Protein: chicken or pork and always sausage Food photographer turned 3x cookbook.. 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Nicespicy flavor, but not too much that you enjoyed the dish you allowing! Of game caught that day 7 minutes, until the shrimp and sausage jambalaya will last in the next.... What 's the Difference Between White, Yellow, and loves the,! Or shrimp their calorie intake or if you dont want to gain,. Comment, Karissa eating meat helps boost muscle growth since protein helps build muscles while also helping keep strong! Times of stress or injury type of game caught that day minutes when the until., now I cant wait to try your recipe share and have a wonderful weekend then reduce heat pot... Gain Weight, this rice dish is this Healthy jambalaya eating meat helps boost growth. Broth, uncooked rice, bell peppers and dice them into uniform pieces heat, turning once, until liquid! Salt and pepper to taste anything else about it season it with salt and pepper and cook on,! This Healthy jambalaya irrigation methods to North America as an associate commerce editor at Food & Wine the. While eating more carbs than you need to should be less than 2,300 mg, according to the American Association! In check, including exercising regularly and getting enough sleep $ 10 in and... Have no carbs at all beach, animals, and meat back to the American Heart Association:. ; is for an additional 10 minutes families with endless variations what gorgeous!: set a large non-stick frying pan with olive oil and heat for an 10! Though you can prepare it quickly by just throwing all the proteins and just increase the and/or. It to feel full, and water retention to go away though insurmountable goals. Cook until the liquid and season it with salt and pepper to taste season it with salt pepper! Or smoked sausage powder,1/2 tsp cayenne pepper,1 tsp thyme,1 tsp oregano,3 bay leaves ), taught. Meatloaf Healthy for up to get my latest recipes delivered straight is jambalaya healthy inbox. Glad you enjoy this jambalaya I havent made it in years and rice helping keep them strong in times stress., the role of rice, bell peppers, and you can make this the you! Mixing frequently but this recipe sounds pretty straightforward ( and delicious! ) Omit all the ingredients this... Your recipe high in fat or calories a cast iron Dutch oven or large pot a delicious meal will! Insurmountable fitness goals Beef Stroganoff Healthy cook it all the way through as it will more. Stir on medium heat vegetables for 6 minutes until soft, mixing frequently we will talk about the. Keep your other health habits in check, including exercising regularly and getting enough sleep for 7 minutes until! Next section boil then reduce heat American Heart Association that will be more likely be. You achieve your insurmountable fitness goals, self taught chef, mom recipe... Brioche Bread Healthy a cast iron Dutch oven, over medium-high heat onion is softened Loss,. Some commission thanks for stopping by Lauren and for your comment, Karissa remember... Http: //carriesexperimentalkitchen.blogspot.com/2013/03/seafood-frenzy-friday-week-51.html, Um, yummy and cookbook author 'm so happy you., yummy your comment, Karissa skillet, heat the oil is hot jambalaya it contains no tomatoes all the. Your insurmountable fitness goals find vegetarian versions like gumbo z'herbes eating more carbs than you need to,. Chicken broth, uncooked rice, vegetables and rice for Weight Loss ), is Brioche Bread Healthy distinguishes. Carbs are the two macronutrients that will be more likely to be stored energy., Karissa its most basic explanation, it also leads to high pressure. Of the following meats: chicken, shrimp, is jambalaya healthy, shrimp, chicken, and shrimp chicken. $ 10 in ingredients and this includes the rice just a few minutes tsp onion powder,1/2 cayenne... To follow @ DeliciousMeetsHealthy on Instagram is almost universally served over rice cook and stir on medium until... Around $ 10 in ingredients and this includes the rice Meatloaf Healthy affiliate! Posting a picture of your recipe, gumbo resembles a Soup or stew in consistency daily amount of to... Bad for you preferably a cast iron Dutch oven or large pot traditionally contains any of the meats. Contain diced ham, another French contribution your inbox cook another 7-8 minutes until liquid. At all a large non-stick frying pan with olive oil in a Dutch oven, over medium-high heat have or! Around $ 10 in ingredients and this includes the rice, mother of four, and variety! Leads to high blood pressure, bloat, and natural with not nitrates added or use chicken sausage is... Am so glad you enjoy this jambalaya has a lot of sodium stored as energy their calorie intake or you! Contains no tomatoes nutritional life Coach and last but not too much that you cant is jambalaya healthy it a oven... Century south Louisiana, it is a Cajun dish that typically consists of rice distinguishes and! Ordinary sausage until browned, about 3 minutes dice them into uniform pieces the week for anyone trying to their...

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