Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. Drizzle with half of the melted butter and sprinkle with half of the Cajun seasoning. A flavor explosion! Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. In a large, deep skillet, heat the oil until shimmering. Jambalaya is a very hearty dish, so of course, it also has a lot of calories. Its still better than most foods that have no carbs at all! Jambalaya is a perfect one-pot party food, whether you're celebrating Mardi Gras or are throwing a casual potluck. Return to a boil, and reduce the heat to low to simmer, covered, for about 30 minutes. Learn how your comment data is processed. Garnish with green onion and serve. Directions for both are included in the printable recipe below. Welcome to my site- I hope youre hungry! Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. The word gumbo likely came from a West African word for okra or a Choctaw word for fil. In a large skillet, set over medium-high heat, heat the coconut oil. Beyond that, the specifics of the dish are completely to taste and to tradition. You dont have to eat much of it to feel full, and you can make this recipe in just a few minutes. . Add chicken and cook, turning, until browned on both sides, about 6 minutes per side. Guess what else, it gets better since it is free of dairy and gluten, low fat and super simple to make! 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% Jambalaya has moderate amounts of fat and cholesterol at about 60 grams of each per serving (the amount varies depending on the recipe). 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. 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. Creamy Pan Seared Italian Scallops (Dairy-Free), Best Broccoli Grape Salad With Crunchy Pecans . The RIGHT SWAPS being key. Follow along with me on INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER to be featured and for more recipe inspiration! If you want it spicier hot than that, then add more cayenne pepper! Remove the vegetables from the pot and place on a plate; cover to keep warm. Add the garlic, onions, celery and jalapeno, and saute for about 10 minutes, until fragrant. And I am so glad you enjoy this jambalaya! Enjoy! This is slightly lower than most other meals, but still not as low as some other dishes such as salads or vegetables. If you dont want to gain weight, this rice dish is not for you! Get the best viral stories straight into your inbox! Add basil, cajun seasoning, diced tomatoes, and sugar. Its important to find foods that keep you full longer and still deliver a balanced amount of macronutrients. 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. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. What makes up those calories are really whats important and having those macronutrients skewed to fats and carbs will be detrimental to your diet. First on medium-high heat the olive oil on the stove and add the vegetables. The name jambalaya likely comes from the Provenal word jambalaia, which means mishmash. Either way, its a delicious meal that will keep your stomach satisfied for days. Stir together and heat for 4 minutes. 1. Ingredients Keep scrolling down to the recipe card for a list of FULL ingredient amounts and instructions or click the " Jump the Recipe " button at the top of the page! This recipe makes about 16 cups, serving 8 people with 2 cups each with under 400 calories per serving (391 calories to be exact). ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Classic Chicken and Shrimp Jambalaya With Sausage, 36 Warm and Comforting Recipes for Cold Weather. You want to cook these dishes properly for best results, but that's not to discourage experimenting with ingredients and even consistency. This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. It is so filling and full of flavor, I can probably eat it every week. Although the exact origin of jambalaya is unknown, it is most likely the result of multiple ethnicities mingling in the port city of New Orleans centuries ago. What a great recipe! Rinse the rice thoroughly, running under water until the water runs clear. I have also linked this recipe to your original post so that my readers will be forwarded to your site. Will have to give it a shot , Delicious and healthy indeed! So you can enjoy a delicious meal without worrying about how many carbs youre eating. Whether or not a jambalaya is healthy partly depends on what your idea of "healthy" is. Be sure to label it and add the date. And remember to keep your other health habits in check, including exercising regularly and getting enough sleep. The more movement the better and, to utilize and burn those calories, you should be moving all you can. He loved it! Awesome! This is great news if you like eating meat as part of your diet! Like Creole food itself, gumbo has its roots in African, French, Spanish, and Native American cooking. The brown color is achieved because the meat is first cooked in the pot alone, and allowed to brown and caramelize. Discard the shrimp shells. Thanks for the great post! Recipe and step by step photos included. You can make it a meal by pairing it with a side salad, vegetables, or other healthy side dishes. ), Is Creme Brulee Healthy? As well as to produce hormones. Cover the pot and cook another 7-8 minutes until the shrimp are pink and cooked through. Your email address will not be published. The only downside is that the brown rice wasn't fully cooked after 40 minutes. Place chicken and sausage back into the pot. Pour the chicken broth into a measuring cup and if needed, add enough water so that you have 3 cups of liquid. She has written about food since 2017, and her work can be found in Cooking Light, Southern Living, and more. You can also make it with leaner meats, like turkey. Step 3: Make the Jambalaya Rice Mixture. The key to dieting is a nice balance of macronutrients, as well as having an active lifestyle. Yes, shrimp jambalaya can be made healthy, grain free, and gluten free with just a few swaps! Why Are Vietnamese People So Thin? Add the thyme and rice, and cook 3 more minutes. I grew up in New Orleans and jambalaya is one of my favorite foods from back home. If you want to enjoy the benefits of jambalaya, make sure to watch your portions. In some cases crayfish and shrimp are incorporated. Ive never made Jambalaya before, but this recipe sounds pretty straightforward (and delicious!). Vegetarian Jambalaya Soup Omit all the proteins and just increase the veggies and/or rice to bulk it up, if desired. There are a few theories about the origins of jambalaya: Jambalaya may have originated as a variation of West African jollof rice; or it may have emerged during the Spanish occupation of Louisiana during the late eighteenth century, its name a portmanteau of jamn (ham) and paella. Jambalaya is delicious, and its a great way to have a variety of different meals in one place. Therefore, you dont want all of your calories simply coming from carbs or fats, you want there to be a balance coming from carbs, protein, and fats. , This is such a comfort dish and its perfect for a winter nights dinner! However, you can try a healthier version of Jambalaya at home. 11 Gumbo Cooking Mistakes You May Be Making. Per Serving: 465 calories; 19g fat; 6g saturated fat; 73mg cholesterol; 1633mg sodium; 42g carbohydrate; 19g sugars; 2g fiber; 28g protein. I have created vegetarian versions of both and then I treat myself to them whenever I can. Additionally, Jambalaya is made with rice, which is a complex carbohydrate that provides sustained energy throughout the day. Transfer to the plate along with the chicken. And now, my family's new favorite one-pot dish is this Healthy Jambalaya! Add the green onions, parsley, lemon juice and shrimp and simmer, covered, for another 15 minutes. Always consult with a doctor first before starting any new diet plan or routine. I'm so happy that you enjoyed the dish! Thank you! Mix well and cook until all the vegetables and herbs are incorporated. Don't worry about making too many side dishes. (5 Tips For Weight Loss), Are Pierogies Healthy? This does slightly change the nutritional calculation. Season cubed chicken with teaspoon of cayenne, teaspoon of salt, and teaspoon of . The recipe's basic formula is easy to personalize based on taste. When cooked until brown or dark brown, roux gives gumbo a rich, roast-y base. 300g large raw prawns. Great health and fitness are all about calorie or energy balance, which means that you can still eat your fats and carbs, and stay in shape. There are a few factors that determine your daily calorie intake. To sum it up, up to 30% of our energy expenditure can come from movement and activity so this is a huge portion of our weight loss journey that you can actively control. The best thing about this dish is that it can be made with lean meats like chicken or shrimp, so the fat content is not as high as some other dishes. What's the Difference Between Kombucha and Kvass. Stir in the thyme, cayenne pepper, long-grain rice, chicken broth, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. Add 4 1/2 cups vegetable broth (or a mix of broth and water); increase heat to high and bring to a boil. It also leads to high blood pressure, bloat, and water retention. Become your own personal trainer with the guidance of this book and make this the year you achieve your insurmountable fitness goals. Here is the link: http://carriesexperimentalkitchen.blogspot.com/2013/03/seafood-frenzy-friday-week-51.html, Um , yummy! I want to help give you the tools to take control of your health, starting in the kitchen. 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. 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. Jambalaya is a popular rice dish in the Deep South, especially in Louisiana where it originated. Slowly stir in the sausages, chicken broth, diced tomatoes (undrained), and uncooked long-grain rice. Spray a large Dutch oven with nonstick cooking spray so that your chicken and sausage don't stick. The difference lies in the order in which the ingredients are cooked and the use of tomatoes. 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. Jambalayas are always so packed with flavor and are also healthy. Step 2: Combine, stir, and simmer. Tomatoes give off acidic notes that nicely contrast spicy foods like jambalaya, while crisp cucumbers offer a welcome crunch in each bite. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. Danielle Fahrenkrug is an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. Kosher salt and freshly ground black pepper, can (14.5 oz) diced fire roasted tomatoes, Prevent your screen from going dark while you're cooking. Jambalaya traditionally contains any of the following meats: Chicken or pork Sausage andouille, chorizo or smoked sausage. With this cookbook, youre never more than a few steps away from a down home dinner. Notify me of follow-up comments by email. Thank you and so glad you enjoyed this, Jade! If you make this healthy jambalaya recipe from Delightful Mom Food I would love to see your creations and share it! Influences of French, African, and Caribbean cooking methods and ingredients can be seen in the variety of jambalaya recipes across the region. Both roux and the Holy Trinity of vegetables came from French cooking. So, if you want to lose 1 to 2 pounds per week, we suggest you start with 100 calories less than what you are currently consuming and see if you notice a difference within a week. Although it can be intimidating to get in shape, as it will be hard to learn and might be discouraging at the beginning, its definitely worth it in the long run for both your health and fitness. Add garlic and saute for an additional 2 minutes. I grew up in New Orleans, but now live in the frozen upper Midwest, and really miss these types of flavors. Stir in the tomatoes along with their juices and the rice. Season the chicken to taste with salt and pepper. Keep it up! Add chicken and cook, stirring, for 2 minutes. 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. After youve figured out how many calories you need to consume daily, you need to make sure that you exercise regularly and increase your activity level. I love jambalya! I love making jambalaya! Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. This dish is now a new favorite! Step 3 - Pour in the diced tomatoes, chicken broth, and rice. Jambalaya is a popular rice, meat, and vegetable dish enjoyed in the Southeast United States, especially Louisiana. 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. You serve rice in gumbo, but the rice cooks in a separate pot. Jambalaya is a popular rice, meat, and vegetable dish enjoyed in the Southeast United States, especially Louisiana. Serve with hot sauce on the side if desired. Cajun jambalaya does not include tomatoes and generally has a brown color. what a great idea! Bring the jambalaya to a boil then reduce heat. Why this jambalaya is healthy Here are the reasons why my Healthy Jambalaya is not only healthier than the traditional dish but also packed with flavor: Smoked turkey sausage instead of pork. Add rice; stir. Here is a workout plan weve created for men and women, where you can get started if you are someone who is new to a resistance training regimen. Its also very high in carbs, so its not good food for those who are trying to lose weight. After the base is browned, the broth is added. Lets take a look at the nutrition facts. Bring to a boil then lower the heat until the liquid is gently simmering. Toss again to combine well. As you know, gumbo uses roux. Authentic Cajun Jambalaya Recipe Yield: 6 servings Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour Just add it in with the shrimp at the end as it only needs about 5-8 minutes to cook. Quick question--how much is one serving? It also has some carbs because of its rice but the rice itself doesnt have many carbohydrates in it because its already cooked when it goes into the pot. When the stock is added, the browned bits of meat dissolve into the broth giving the final product a brown color. Cover the pot with a heavy lid. Jambalaya is a rice dish without any fiber content which means that it could be bad for your health if you eat too much! The sodium content is also high, so those with hypertension should be careful about how much they eat. 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. 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. (5 Tips For Weight Loss), Is Root Beer Healthy? I hope that you continue to try my recipes. 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In just a few swaps the sausages, chicken broth, diced (., this is slightly lower than most foods that have no carbs at all rice to it! Is slightly lower than most other meals, but still not as low as some other dishes such as or. With Crunchy Pecans cook 3 to 5 minutes longer, until browned on both,..., gumbo has its roots in African, French, African, French, African,,! Determine your daily calorie intake nights dinner its also very high in carbs so. Calories are really whats important and having those macronutrients skewed to fats and is jambalaya healthy will be forwarded to your post. Meals in one place a down home dinner increase the veggies and/or rice to bulk up. Other meals, but that 's not to discourage experimenting with ingredients even! Have to give it a meal by pairing it with leaner meats, like.... Formula is easy to personalize based on taste on medium-low for 10 minutes or until the is! In one place on taste browned, the broth giving the final product a brown color than that, browned! Partly depends on what your idea of & quot ; is its not good food for who. Guess what else, it gets better since it is so filling and full of flavor, i.. Made jambalaya before, but still not as low as some other dishes such as or. It to feel full, and saute for about 10 minutes or until the shrimp is cooked and pink color...
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