Authentic Cajun Jambalaya Recipe Yield: 6 servings Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour Jambalaya is a Cajun dish that typically consists of rice, shrimp, chicken, and a variety of vegetables. Jambalaya has been a favorite dish for generations because it is inexpensive, delicious, and can be altered to include whatever the chef may have on hand. made as is - little bit more garlic cause we love garlic! It's wonderfully light, refreshing, and healthy. Love your recipe. You can also make it with leaner meats, like turkey. Thats why its important to increase your activity level at least 3 - 4 times a week if your goal is to get lean. The brown color is achieved because the meat is first cooked in the pot alone, and allowed to brown and caramelize. Thanks for the great post! All my favorite comfort foods have always contained rice. I want to help give you the tools to take control of your health, starting in the kitchen. You serve rice in gumbo, but the rice cooks in a separate pot. Haha, I know what you mean! What's the Difference Between White, Yellow, and Red Onions? 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. Required fields are marked *. Jambalaya has a lot of calories, so youll probably have to eat less than the average person. Chicken Penne with Creamy Mushroom White Wine Sauce, Breakfast Hashbrown and Sausage Casserole. Toast the peppercorns, paprika and cayenne in a small dry pan over a high heat until they smell toasty, then tip into a pestle and mortar and grind until smooth. The ratio between protein and fat in this dish is about 1:2 that makes it low in protein but high in fat content. If you consistently work out and only stick to one serving of Jambalaya, you can easily incorporate the calorie amount into your daily caloric intake. Bring the mixture to a boil, cover and simmer for 25 minutes. Your recipe contains all the delicious comfort food ingredients. So here is the recipe for my favorite Jambalaya. (3 Tips For Weight Loss). A soffritto-like trinity of onion, bell peppers and celery are also included, along with rice, chili's, seasonings and broth. There's a science to making sure it's just the right consistency: perfectly fluffy, not too wet, and not at all crispy. She also holds a nutritional science degree. The word gumbo likely came from a West African word for okra or a Choctaw word for fil. Once the chicken and sausage are cooked through, remove and set aside. Add a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. You gotta love one-pot meals, especially on busy weeknights. , Thanks so much for your comment, Karissa! Within your TDEE lies a subsection, which is called TEPA (Thermic Effect of Physical Activity) which accounts for 15-30% of your entire days worth of calories. Hopefully you'll give my version a try! Seafoods crawfish or shrimp are the favourite choices. Remove the lid and fold in the seasoned shrimp and chicken and the sliced andouille sausage. Remove from skillet. I love being able to throw all my ingredients into one pot and let it simmer away on the stove while I take care of other things. The real enemy is inactivity and staying sedentary while eating more carbs than you need to. It's got deep southern flavors and is comfort food at its best! I started Delicious Meets Healthy in 2014 while working in public accounting. Delicious Meets Healthy 2023 | Design + Development by Lindsay Humes. Its an easy, delicious, and budget-friendly dish. Im sure that youve heard that carbs are the enemy and theyre the main driving factor in keeping us from getting a flat stomach or abs. This healthy jambalaya recipe is a delicious "jumbled" or "mixed up" stew that is so easy to make and is bursting with fantastic flavors! Thanks for sharing I really like Jambalaya, Hi Sonali! One serving of Healthy Jambalaya only has 391 calories with a macronutrient ratio of 28 grams of carbs, 23 grams of protein, and 20 grams of fat. Your TDEE relies heavily on how active you are and how much movement you see in your day. Place the chicken thighs, sausage, peppers, celery, and jalapeno on a large (1117 inches or larger) rimmed sheet pan. In some cases crayfish and shrimp are incorporated. Creole Jambalaya is made with tomatoes, while Cajun Jambalaya only uses the holy trinity which is celery, green bell peppers, and onion. This summer-inspired tomato cucumber salad is the ultimate cooling side dish. Stir to combine. 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. Slaves, in fact, introduced rice irrigation methods to North America. What's the Difference Between Kombucha and Kvass. Is Jambalaya keto-friendly? This turned out amazing! Welcome to my site- I hope youre hungry! After all, gumbo and jambalaya wouldn't exist today without the cooks who adapted old, familiar dishes to their new environment. Our five tips will help you stay fit while eating Jambalaya. Overeating is usually the quickest way to get out of shape. Thinly sliced green onions, for garnish. Similar, right? Add the remaining ingredients, and last but not least the shrimp and let it simmer for 15 minutes. Add the sausage to the same pot and saute for about 6 minutes until browned. Simmer 20 minutes then strain the liquid, reserving it. A simply, yet mouthwatering 30-minute healthy jambalaya recipe with minimal ingredients including shrimp, pre-cooked sausage and rice, and spicy Cajun spices. Made this when it was about 6 degrees all weekend in Chicago and it was just the cozy dish we needed! Add the uncooked rice, chicken, and sausage to the pot. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. 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! (5 Tips For Weight Loss), Are Onion Rings Healthy? Most of all, the role of rice distinguishes gumbo and jambalaya. Learn how your comment data is processed. Healthy food can and should be delicious! 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. My favorite basic ingredients for cooking onions, garlic, peppers, celery, and tomato. If I was hoping to make it in a crockpot or slow cooker, how could I teak the recipe? Heat a heavy pot (skillet, Dutch oven, or another oven-safe pot) over medium heat. Ive never made Jambalaya before, but this recipe sounds pretty straightforward (and delicious!). Its also a good option if youre hosting a large group you can make a large pot, and everyone can help themselves. No, jambalaya does not require a roux. Jambalaya does not. Place chicken in the pot and brown chicken on all sides, working in batches, you don't want to overcrowd the pot. http://carriesexperimentalkitchen.blogspot.com/2013/03/seafood-frenzy-friday-week-51.html. 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. Jambalaya is a popular rice, meat, and vegetable dish enjoyed in the Southeast United States, especially Louisiana. Instead, keep it simple with a green salad, like this Kale Pomegranate Salad, or homemade cornbread. This recipe is quick enough that you can make it for dinner when you have time for just one meal! Jambalaya is not necessarily considered healthy, as it is high in calories, carbs, fats, and sodium. When cooked until brown or dark brown, roux gives gumbo a rich, roast-y base. If you want to use uncooked rice add 1 cup of uncooked rice grains while you add the broth and other ingredients. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); i actually was working on Jambalaya and stumbled on this. Prep the ingredients; remove the chorizo from the casing and slice into about 1 pound coin rounds. ), Is Creme Brulee Healthy? Fats and carbs are the two macronutrients that will be more likely to be stored as energy. Healthy Jambalaya? Transfer chicken to a cutting board and let rest for 5 minutes, then cut into 1/2-inch chunks and set aside. I am saving this NOW, That looks delicious! Cajun jambalaya is found in most rural areas of Louisiana, whereas Creole jambalaya is more popular in New Orleans and the surrounding areas where Creole culture is more prevalent. Normally I make mine so spicy Im just about the only one who will eat ithaha. All you need are a set of dumbbells, such as these adjustable dumbbells, and a reliable treadmill such as the Bluefin Fitness Treadmill that tracks your calories and youre on your way to controlling the number of calories you burn. My husband lovesspicy food and heeven adds a dash of Sriracha to hisbowl. The resulting mix has a slightly red hue from the tomatoes. Stir in the thyme, cayenne pepper, long-grain rice, chicken broth, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. . The other vegetables and oils used are super healthy, and make an outstanding dish. Transfer to the plate along with the chicken. Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. (5 Tips For Weight Loss), Is Donburi Healthy? Drizzle with half of the melted butter and sprinkle with half of the Cajun seasoning. Reduce the heat, cover, and simmer for 15 minutes. Add the seasoned chicken and sausage. Your pictures look amazing and I love the step-by-step photos. (5 Tips For Weight Loss), 25 Healthy French Foods (Is French Food Healthy?). Lets take a look at how you make a classic Creole Jambalaya. 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% The difference lies in the order in which the ingredients are cooked and the use of tomatoes. Sonali! Healthy Jambalaya Recipes Credit: Photo: Jennifer Causey View Recipe: One-Pan Jambalaya 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. It's the type of meal that sticks with you and can help fuel you through a long day or act as comfort food for cold winter days where you're looking for a heavier dish to keep you cozy. It has so much flavor! A high-sodium diet is linked to stomach cancer, research shows. 8. Very simple, but such a delicious dish. This keto-friendly Jambalaya recipe is the easiest keto dinner to make in one pot in less than 30 minutes. Once sausage is browned, add diced vegetables and saut until brown, 8-10 minutes. Typically the meat is chicken or pork and always sausage. Cover the pot with a heavy lid. 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. Whether or not a jambalaya is healthy partly depends on what your idea of "healthy" is. Prep: 10 minutes Cook: 20 minutes Total: 30 minutes Author: Maya Krampf from WholesomeYum.com Servings: (adjust to scale recipe) Convert: US Customary - Metric Save Recipe Go Ad-Free Recipe Video (5 Tips For Weight Loss), Is Meatloaf Healthy? (5 Tips For Weight Loss), Are Mozzarella Sticks Bad For You? 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