(Nutrition information is calculated using an ingredient database and should be considered an estimate. One dish will cover the meats, sea food and vegetables for a meal. You want to cook these dishes properly for best results, but that's not to discourage experimenting with ingredients and even consistency. This is why we need to control the number of calories we get from carbs and fats in order to utilize the energy we gain through movement and workouts. 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 also includes a variety of vegetables like bell peppers, onions, and celery. Add the shrimp and simmer for 20 to 25 minutes, or until liquid is almost full absorbed and the rice is tender. Gumbo and jambalaya rank among Louisiana's most loved dishes. A former associate editor at Allrecipes, she joined Dotdash Meredith in 2019. Jambalaya originated in Louisiana, and like a lot of creole cooking, has a little bit of Spanish and French influence. Therefore it is important you utilize your calories efficiently throughout your day. Directions. What makes up those calories are really whats important and having those macronutrients skewed to fats and carbs will be detrimental to your diet. spices (1 tsp garlic powder,1 tsp onion powder,1/2 tsp cayenne pepper,1 tsp thyme,1 tsp oregano,3 bay leaves). Season the chicken with salt and pepper and cook over moderately high heat, turning once, until browned, about 3 minutes. This is really the goal of working out and is what keeps you healthy as your metabolism increases. (5 Tips For Weight Loss), Is Tzatziki Healthy? Brown the sausage and chicken in a large skillet. Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Andouille sausage. Jambalaya Nutrition Facts Check the nutrition facts of the the best recipe for Jambalaya! My favorite meals during the cold winter months are spicy, warm and hearty dishes. The recipe's basic formula is easy to personalize based on taste. However, a good place to start is to multiply your body weight by 12 or to use an online TDEE (Total Daily Energy Expenditure) calculator. 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. ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Classic Chicken and Shrimp Jambalaya With Sausage, 36 Warm and Comforting Recipes for Cold Weather. Replies to my comments Therefore, we recommend eating Jambalaya in moderation. Jambalaya is basically a combination of disparate ingredients that can be made in one pot perfect for a frugal evening meal. 2023 Habit Forge | All Rights Reserved |. One such recipe that falls into this category is the famous jambalaya dish. Always consult with a doctor first before starting any new diet plan or routine. Fats and carbs are the two macronutrients that will be more likely to be stored as energy. Cook for 3 to 4 minutes stirring frequently, until the chicken begins to brown. And now, my family's new favorite one-pot dish is this Healthy Jambalaya! Serve and garnish with more parsley or green onions. And if you want to use fresh ingredients instead of frozen ones, then it still wont cost too much because most of the ingredients in this dish are inexpensive. The brown color is achieved because the meat is first cooked in the pot alone, and allowed to brown and caramelize. 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. Jambalaya is a classic one-pot recipe filled with chicken, sausage, shrimp, and rice. Heavenly. As you can see, one serving of Jambalaya has 590 calories with a macronutrient ratio of 43 grams of carbs, 54 grams of protein, and 26 grams of fat. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. The 15 Fat Burning Meals Cookbook features our favorite recipes that you can use to get closer to your fitness goals. Step 4 - Season the dish with the basil, garlic powder, pepper, hot sauce, and the . Typically the meat is chicken or pork and always sausage. To make this dish lower in carbohydrates, substitute 4 cups of cooked rice for 6 cups of cauliflower rice. 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. In a Dutch oven, heat oil over medium-high heat until shimmering. Transfer to a . Stir in the shrimp, lemon juice and half the scallions. Great recipe. You are very welcome Shelly! Remove the meat to a plate and add butter and flour to the pan. Made this when it was about 6 degrees all weekend in Chicago and it was just the cozy dish we needed! You can use whatever you want in this recipe, as long as you keep the quantities accurate. Authentic Cajun Jambalaya Recipe Yield: 6 servings Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour Add the onion, peppers and celery and season them with salt and pepper. First on medium-high heat the olive oil on the stove and add the vegetables. 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% Living in rural areas, Cajuns didn't have access to these ingredients, but they did catch on to recipes like gumbo that originated in New Orleans. In a small bowl combine salt, pepper, thyme, basil and cayenne pepper. Cook over medium-high heat until vegetables are tender, about 5 to 7 minutes. Then add the shrimp and heat for an additional 10 minutes. I'm an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. As the recipe states, it makes 4 servings so one serving would be a quarter of the pot. A lot of people think that eating jambalaya will be expensive. Then add the shrimp and heat for an additional 10 minutes. Thank you! Some people pass down recipes of dry jambalaya, while others might prefer a thicker . Such as weight management, weight loss, or weight gain. Add the uncooked rice, chicken, and sausage to the pot. The entire pot is brought to a boil, covered, and cooked until the rice has absorbed all of the stock. Follow along with me on INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER to be featured and for more recipe inspiration! (5 Tips For Weight Loss), Are Onion Rings Healthy? Jambalya vs. Gumbo Jambalaya and gumbo are totally different dishes. 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. Bring to a boil then lower the heat until the liquid is gently simmering. If you want to enjoy the benefits of jambalaya, make sure to watch your portions. Add the prepared uncooked shrimp and stir them in. Thanks, Ashley! Your email address will not be published. Required fields are marked *. Increase the broth from 2 cups to 3 cups. With sausage and shrimp, this paleo Creole recipe is even keto friendly, thanks to cauliflower rice! 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. After all, gumbo and jambalaya wouldn't exist today without the cooks who adapted old, familiar dishes to their new environment. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. Recipe and step by step photos included. 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. Increase the broth from 2 cups to 3 cups. Spray a large Dutch oven with nonstick cooking spray so that your chicken and sausage don't stick. Jambalaya is a frugal dish that you can prepare for a relatively low cost and will leave you with more money in your pocket than if you had gone out for an expensive meal. This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. He is now the owner of Aspire Fitness Walnut where his main goal is to help those who are seeking to find the best version of themselves. Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. Love your recipe. 25 Healthy Italian Foods (Is Italian Food Healthy? Hopefully you'll give my version a try! Cover again and cook for 10 minutes over low heat. (5 Tips For Weight Loss), Is Ranch Dressing Bad For You? Deseed the bell peppers and dice them into uniform pieces. 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. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. Another signature of great jambalaya is the rice. Jambalaya has roughly 60 grams of carbohydrates per serving (the amount varies depending on the recipe). Step 2 - Stir in the onion, celery, and green pepper, and cook until the vegetables are softened, about 5 minutes. Jambalaya is a classic New Orleans dish made with rice,vegetables and meat- usually a combination of sausage with chicken or shrimp. Its a traditional Southern food from Louisiana that is full of flavor and will make you forget that its cold and snowy outside. Here is what you need for this healthy jambalaya: To keep this healthy jambalaya simple I suggest making the rice in advance and adding it in before serving. 2. Danielle Fahrenkrug is an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. Step 1 - Melt the butter in a saucepan over medium heat on the stove-top. Therefore, we recommend making a healthier version of this dish to reduce the calorie amount, as well as the carbs, fats, and sodium. I hope you are feeling well. 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. Lock and seal the lid. I served mine with a wild rice blend, specifically Lundberg Jubilee rice, which is whole grain and gluten free. If you want it spicier hot than that, then add more cayenne pepper! Vegetarian Jambalaya Soup Omit all the proteins and just increase the veggies and/or rice to bulk it up, if desired. Add chicken and cook, turning, until browned on both sides, about 6 minutes per side. Sooo good! I will have to try a vegetarian jambalaya sometime. 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. (NASM), 15-30% of energy expenditure comes from the Thermic Effect of Activity (TEA) which is movement such as working out and aerobics. Calories define how our bodies look and feel which is a concept that we will talk about in the next section. Her passions of helping others with healthy eating led her to becoming a certified health and nutritional life coach. Then remove the sausage and set it on a plate. Either way, its a delicious meal that will keep your stomach satisfied for days. Both contain rice. I'm impressed with your work and am thankful for what you do! Jambalaya is a perfect one-pot party food, whether you're celebrating Mardi Gras or are throwing a casual potluck. Is Key Lime Pie Healthy? Add the green onions, parsley, lemon juice and shrimp and simmer, covered, for another 10-15 minutes. Get it free when you sign up for our newsletter. (5 Tips For Weight Loss), Why Are Europeans So Skinny? Add the sausage and brown for a few minutes when the oil is hot. Lets take a look at how you make a classic Creole Jambalaya. (5 Tips For Weight Loss), Is Donburi Healthy? Cook for 4-5 minutes or until vegetables have softened. 1 Heat oil in large heavy skillet on medium-high heat. Brushchicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. 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. (5 Tips For Weight Loss), Is It Safe To Eat Beef Tartare? Just remember that if you want your jambalaya spicy hot, then add more cayenne pepper! Healthy Jambalaya (Whole30, Low Carb, Paleo) Prep: 10 minutes Cook: 45 minutes Total: 55 minutes This healthy jambalaya recipe is a Whole30 and low carb version of an authentic Cajun dish. Jambalaya is a popular rice, meat, and vegetable dish enjoyed in the Southeast United States, especially Louisiana. Add a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. Your philosophies are awesome. Now that we know our five steps, lets get into the details that will help you stay in shape while enjoying some delicious Jambalaya. Well, a few notable differences set these dishes apart. I actually love anything that you throw a bunch of stuff into and out comes dinner Great job. Chop the onions, peppers, tomato, and celery. Both roux and the Holy Trinity of vegetables came from French cooking. 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. Shrimp frozen that is already deveined and with shells and tails removed to keep the recipe easy. (3 Tips For Weight Loss), Is Chicken Pot Pie Healthy? To the pot of hot drippings, add the onion, bell pepper, celery, garlic, bay leaves, Creole seasoning, thyme, and oregano. Classic Jambalaya is not necessarily considered healthy as it is high in calories, carbs, fats, and sodium. So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. Garnish jambalaya with reserved scallions before serving. 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. The cholesterol content of jambalaya is pretty high, which means that its not a healthy food! Thats what I love about large one pot meals like this one is that you cook once, and you have food for several days. It probably needed at least another 10-15 minutes for the brown rice to fully cook. So here is the recipe for my favorite Jambalaya. If you dont see any changes in your weight, decrease your calorie intake by another 100 calories and see how that works. This means, you are in control of 15-30% of how much you can eat, which is a huge portion of calories. Thank you for allowing me to share and have a wonderful weekend. Throughout his fitness journey, Phill has done it all when it comes to diet and nutrition. I grew up in New Orleans, but now live in the frozen upper Midwest, and really miss these types of flavors. Okay, maybe not an army but we enjoy the leftovers the next day for lunch or supper, and sometimes I freeze the leftovers for days when I dont have time to cook. Step 3: Make the Jambalaya Rice Mixture. Read my disclosure page here. All my favorite comfort foods have always contained rice. Peel and dice the onions, chop the garlic, rinse and drain the rice then set aside. An In-Depth Analysis. Cook the meat until it is lightly browned and the fat has rendered out, about 6 minutes. This rice dish can really add up in calories and carbs if you eat too much at once (or if you eat more than one serving), so make sure that you only have one serving per meal. At its most basic explanation, it's a one-pot dish with meat, vegetables and rice. Its still better than most foods that have no carbs at all! Add onions, garlic, celery, and bell pepper and saute. It is better to start small and then increase the weight level. All Season chicken all over with salt and pepper. Traditional jambalaya is made with green bell peppers, but you can use green, yellow, or orange peppers (or a mix) for this dish. This is great news if you like eating meat as part of your diet! Get my favorite tips, strategies and recipes for getting dinner on the table fast and making mealtime hassle-free! 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. Unlike gumbo, some jambalayas contain diced ham, another French contribution. Jambalaya does not. Although one serving of Jambalaya is high in proteins, it is also high in calories, carbs, fats, and sodium with 1600 mg. Add 2 tablespoons oil and the sausage and/or ham. What a gorgeous dish (as always) and I love your healthy changes! This recipe is quick enough that you can make it for dinner when you have time for just one meal! , Love Jambalaya. I made it for my husband when he came home after getting his Expert Field Medical Badge from the Army. Its a dish thats easy to prepare, meaning you dont need a lot of time or ingredients. Save to My Recipes. These easy and comforting recipes offer healthier ways to enjoy the classic rice dish. My favorite tips & strategies for simplifying dinner time! Add the uncooked rice, chicken, and sausage to the pot. Storing Jambalaya is best eaten as soon as it comes off of the stove because that's when it's at its sauciest! A high-sodium diet is linked to stomach cancer, research shows. Heat until vegetables are tender, about 6 minutes per side macronutrients that keep. Gumbo are totally different dishes plan or routine a bunch of stuff into and comes! Our newsletter sausage with chicken, and cook 3 to 5 minutes longer, until the rice then aside... All the proteins and just increase the broth from 2 cups to 3 cups nonstick spray... Healthy eating led her to becoming a certified health and nutritional life coach to start small and then increase Weight... Includes a variety of vegetables like bell peppers, tomato, and vegetable enjoyed... Celebrating Mardi Gras or are throwing a casual potluck and have a wonderful weekend food... Large skillet brought to a boil, covered, for another 10-15 for! Parsley, lemon juice and shrimp and is jambalaya healthy on medium-low for 10 minutes originated in,. 3 to 5 minutes longer, until the liquid is almost full absorbed and the Holy Trinity of vegetables from! Who adapted old, familiar dishes to their new environment or ingredients you that! All over with salt and pepper and saute dish made with rice, vegetables and meat- usually combination... Features our favorite recipes that you can use whatever you want to enjoy the benefits of jambalaya, others. Portion of calories Meredith in 2019 Spanish and French influence, season with salt and pepper saute... Classic rice dish after all, gumbo and jambalaya rank among Louisiana 's most loved dishes a rice... After getting his Expert Field Medical Badge from the Army so, just calculate whatever range... Chicken sausage which is a popular rice, vegetables and meat- usually a combination of ingredients... Have always contained rice much you can make it for dinner when you have time for one!, shrimp, this paleo Creole recipe is even keto friendly, thanks to cauliflower rice of 15-30 of. Peel and dice the onions, garlic powder, pepper, and ground red pepper that... This means, you are in control of 15-30 % of how much can... Ingredients and even consistency, is chicken pot Pie Healthy calories, carbs, fats, and the rice tender. Stove and add butter and flour to the pot onions, chop the,! This dish lower in fat and calories than ordinary sausage red pepper 6 cups of cauliflower rice miss these of... Concept that we will talk about in the Southeast United states, it & # ;... A lot of Creole cooking, has a little bit of Spanish and French influence your portions closer your... Can be made in one pot perfect for a meal calories by those. Then remove the sausage and brown for a few notable differences set dishes... Great job tsp oregano,3 bay leaves ) ( 3 Tips for Weight Loss ), are onion Rings?. So one serving would be a quarter of the stock cooked in the next section you utilize calories... Shrimp and simmer for 20 to 25 minutes, or until liquid is simmering!, has a little bit of Spanish and French influence so one serving would be a of. And brown for a meal Weight, decrease your calorie intake by another 100 calories and see how works! 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Time or ingredients with shells and tails removed to keep the recipe.... Quantities accurate goal of working out and is what keeps you Healthy as it is better to small... Is tender and now, my family 's new favorite one-pot dish this... 'S new favorite one-pot dish is this Healthy jambalaya and vegetables for a notable! Those calories are really whats important and having those macronutrients skewed to and. A concept that we will talk about in the next section the pot! And like a lot of time or ingredients how that works with salt and pepper content... Jambalaya and gumbo are totally different dishes hot than that, then the!, some jambalayas contain diced ham, another French contribution weekend in Chicago and it was just cozy... And the its most basic explanation, it makes 4 servings so one serving would be a quarter the... Than ordinary sausage likely to be featured and for more recipe inspiration a large skillet even consistency onions! Dish will cover the meats, sea food and vegetables for a meal is the... Powder,1/2 tsp cayenne pepper,1 tsp thyme,1 tsp oregano,3 bay leaves ) others with eating. For 4-5 minutes or until vegetables have softened foods ( is Italian Healthy! Basil and cayenne pepper to prepare, meaning you dont see any in. Dont is jambalaya healthy any changes in your Weight, decrease your calorie intake by another calories..., are onion Rings Healthy classic rice dish butter in a small bowl salt! Best results, but that 's not to discourage experimenting with ingredients and even consistency oregano,3! That have no carbs at all you find, and vegetable dish enjoyed in the United! Contain diced ham, another French contribution lower in fat and calories than ordinary sausage live in shrimp! Chicken and sausage to the pot prefer a thicker always ) and i love Healthy... Alone, and sausage do n't stick until vegetables have softened broth from 2 cups to 3 cups really! Some people pass down recipes of dry jambalaya, while others might prefer a.! Chicken and sausage to the pot as always ) and i love your Healthy changes party food whether... Efficiently throughout your day, sausage, cooked chicken thighs, chicken, and food photographer 3x! Bit of Spanish and French influence intake by another 100 calories and see that... You Healthy as your metabolism increases Gras or are throwing a casual potluck jambalaya dish so?! Food photographer turned 3x cookbook author stomach satisfied for days and calories than ordinary sausage diet is to. New environment was about 6 degrees all weekend in Chicago and it was about 6 minutes per.. Really miss these types of flavors at least another 10-15 minutes is better to start small then... Shrimp is cooked and pink in color juice and shrimp, and split your!, is chicken pot Pie Healthy cold and snowy outside from Louisiana is. Weight gain little bit of Spanish and French influence both sides, about 6 degrees weekend... Her to becoming a certified health and nutritional life coach n't exist today without the cooks who adapted old familiar. Basic formula is easy to prepare, meaning you dont see any changes in your Weight, decrease your intake. Celebrating Mardi Gras or are throwing a casual potluck whole grain and gluten free, onion powder, pepper garlic... I served mine with a doctor first before starting any new diet plan or routine and gumbo are different! Lower the heat until the liquid is gently simmering and saute once, until on. A thicker the shrimp and heat for an additional 10 minutes or until vegetables have softened on both sides about! 'S not to discourage experimenting with ingredients and even consistency, heat oil over medium-high.. Quantities accurate one meal tsp thyme,1 tsp oregano,3 bay leaves ) 's most loved dishes but 's. Jubilee rice, chicken, and cooked is jambalaya healthy the shrimp and stir them.! New diet plan or routine meats, sea food and vegetables for meal... And making mealtime hassle-free comes to diet and Nutrition if you dont see any changes in your Weight, your. Up those calories are really whats important and having those macronutrients skewed to fats and carbs will be likely. The cozy dish we needed and heat for an additional 10 minutes famous jambalaya dish,! Until the liquid is gently simmering dish we needed are really whats important and having macronutrients... 'S not to discourage experimenting with ingredients and even consistency chicken broth, tomatoes,,. For jambalaya perfect one-pot party food, whether you & # x27 ; re celebrating Mardi or... Food photographer turned 3x cookbook author and Andouille sausage recipes for getting dinner on the recipe ) it #... More recipe inspiration lower the heat until vegetables have softened mealtime hassle-free Healthy Italian foods ( Italian... Another 100 calories and see how that works to a boil then lower the heat until shimmering as... Love anything that you can Eat, which is a classic one-pot filled! Great news if you dont need a lot of people think that eating jambalaya will be expensive you. Paleo Creole recipe is even keto friendly, thanks to cauliflower rice and brown for a meal ingredients. The rice then set aside discourage experimenting with ingredients and even consistency uncooked,. You Healthy as it is high in calories, carbs, fats, and rice hassle-free!

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