Building muscle allows you to burn calories at rest, which means you can eat more and still lose fat. . Continuously stir the meat and the sausage in the pan, and continue cooking until they are lightly browned, and the chicken is no longer pink on the inside. Now that we know how to make classic Jambalaya, lets take a look at the nutrition facts of one serving of Jambalaya. (5 Tips For Weight Loss), Are Breakfast Burritos Healthy? Most of all, the role of rice distinguishes gumbo and jambalaya. Follow along with me on INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER to be featured and for more recipe inspiration! Into the Instant Pot, add the onion, bell peppers, celery, tomatoes, broth, diced chicken, sliced sausage, Cajun seasoning, oregano, and thyme. 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. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. It is so filling and full of flavor, I can probably eat it every week. No, jambalaya does not require a roux. Mix well and cook until all the vegetables and herbs are incorporated. Of course, this is only true if you make your own jambalaya but the ingredients are reasonably priced and taste great, so what do you have to lose? I served mine with a wild rice blend, specifically Lundberg Jubilee rice, which is whole grain and gluten free. If you'd like to add a side, serve this jambalaya recipe with a small salad to keep it light and healthy or with some cornbreadand an acidic red wine like Pinot Noir or Zinfandel. If you dont want to gain weight, try substituting the sausage with chicken or shrimp instead. 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. The key to dieting is a nice balance of macronutrients, as well as having an active lifestyle. After all, gumbo and jambalaya wouldn't exist today without the cooks who adapted old, familiar dishes to their new environment. SO delicious! There are a few factors that determine your daily calorie intake. Most of all, the role of rice distinguishes gumbo and jambalaya. Roux is only used in soupy dishes like gumbo or touffe. Add chicken and sausage; cook and stir 5 minutes. Make sure to purchase long-grain white rice because the grains stay fluffy and separate after cooking. This Jambalaya is certainly loaded with healthy and nutritious ingredients. (5 Tips For Weight Loss), Is Tzatziki Healthy? 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. Lock and seal the lid. If You're Making Slow Cooker Jambalaya, a Few Tips Use long-grain white rice. Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking. 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! Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. Step 2: In the drippings, saut the aromatic vegetables and seasonings together, then saut the rice and seasonings for a few minutes. Step 2 - Stir in the onion, celery, and green pepper, and cook until the vegetables are softened, about 5 minutes. The unique combination of cultures has created a delicious and versatile dish that will surely be a favorite for generations to come. What's the Difference Between Mexican Cuisine and Tex Mex? ), de-veined with shells and tail taken off (I use frozen and thawed), cut into thinly sliced coins (can use chicken sausage). These vegetables are packed with antioxidants, vitamins, and minerals that are essential for health. Rinse the rice thoroughly, running under water until the water runs clear. Just remember that if you want your jambalaya spicy hot, then add more cayenne pepper! Jambalaya is a good source of protein and complex carbs because of its chicken and shrimp meat. Healthy Jambalaya? 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. Simply double the recipe. 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. Get it free when you sign up for our newsletter. Toss to combine. 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. It easily lends itself to a healthy meal that is still low calorie. And don't forget to rate the recipe in the recipe area and leave a comment below! If you want to enjoy the benefits of jambalaya, make sure to watch your portions. Jambalya vs. Gumbo Jambalaya and gumbo are totally different dishes. Jambalaya is not necessarily considered healthy, as it is high in calories, carbs, fats, and sodium. 8 ounces smoked chicken sausage, sliced into 1/2-inch coins, 8 ounces boneless, skinless chicken thighs, cut into bite-sized pieces, 1/2 cup coarsely chopped green bell pepper, 1 (28-ounce) can diced tomatoes with juice. Jambalaya is delicious, and its a great way to have a variety of different meals in one place. That way this popular French dish is on the table in as little as 20 minutes! Cook until soft, about 5 minutes, then stir in chicken and season . You want to cook these dishes properly for best results, but that's not to discourage experimenting with ingredients and even consistency. Very simple, but such a delicious dish. Heavenly. Lets take a look at the nutrition facts. I love to cook but Ive never made Jambalaya. 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. 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. Heat on medium heat covered for 20-30 minutes or until the rice is cooked through. Optional to garnish at the end with green onion or fresh chopped cilantro for a pop of color! The traditional jambalaya recipe is not keto-friendly. Quick question--how much is one serving? Reduce the heat, cover, and simmer for 15 minutes. 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. The amount of fat in jambalaya is very high, which may not be good for those with heart conditions or diabetes. I will have to try a vegetarian jambalaya sometime. I bet the vegetarian versions taste pretty good too! Keep in mind that the sodium amount is still a bit high in this version with 1042 mg. My favorite tips & strategies for simplifying dinner time! You serve rice in gumbo, but the rice cooks in a separate pot. Ive never made Jambalaya before, but this recipe sounds pretty straightforward (and delicious!). To stay healthy and in shape, we need to first go over your daily caloric needs and figure out how many calories you need in a day, as well as figure out how much of each macronutrient you should be consuming. But if you have the time, you can also add the rice without cooking it first. This makes it one of the better choices for people who are trying to lose weight or are on a fad diet since it has little fat and cholesterol. Jambalaya does not. Transfer chicken to a plate. So Good! You can use whatever you want in this recipe, as long as you keep the quantities accurate. Last Updated December 9, 2021. You can prepare it quickly by just throwing all the ingredients in the pot and cooking it on the stove. Cook over medium-high heat until vegetables are tender, about 5 to 7 minutes. The Answer Might Surprise You! 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. In addition to meat, jambalaya has plenty of vegetables too onion, celery, bell peppers, garlic, green onions, bell pepper, and mushrooms which means you get a ton of vitamins and minerals, too. Many thicken gumbo with fil, a powder of ground sassafras that adds an earthy, herby flavor to the pot. Tomato Cucumber Salad. Therefore it is important you utilize your calories efficiently throughout your day. Don't worry about making too many side dishes. These easy and comforting recipes offer healthier ways to enjoy the classic rice dish. I grew up in New Orleans and jambalaya is one of my favorite foods from back home. It's a perfect one-pot meal that the whole familywill love. Place chicken and sausage back into the pot. Spray a large Dutch oven with nonstick cooking spray so that your chicken and sausage don't stick. As this is a cajun jambalaya it contains no tomatoes. (5 Tips For Weight Loss), Is Ranch Dressing Bad For You? Phillip is also a NASM Certified Nutrition Coach (CNC) and a NASM Certified Personal Trainer (CPT). Sign up to get my latest recipes delivered straight to your inbox! If you dont see any changes in your weight, decrease your calorie intake by another 100 calories and see how that works. The name jambalaya likely comes from the Provenal word jambalaia, which means mishmash. This instant pot jambalaya recipe is very simple and mainly hands off, which is great for busy weeknights or meal prep on the weekends. Thank you! Well, a few notable differences set these dishes apart. Thanks so much for your comment, Paul! Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram! Although jambalaya is high in fat and carbs, it also has a lot of sodium. What's the Difference Between Syrah and Shiraz? Although one serving of Jambalaya is high in proteins, it is also high in calories, carbs, fats, and sodium with 1600 mg. Meanwhile, a Cajun version (sometimes referred to as brown jambalaya) evolved without tomatoes. The key to healthy eating is balance and moderation. Toss to combine. Add the remaining 2 teaspoons of oil to the pot. Then remove the sausage and set it on a plate. I am saving this NOW, That looks delicious! Its already March and I m hoping that it will start to warm up soon. This means, you are in control of 15-30% of how much you can eat, which is a huge portion of calories. Chicken Penne with Creamy Mushroom White Wine Sauce, Breakfast Hashbrown and Sausage Casserole. Building muscle will happen relatively fast if you are new to working out, so this is great news for anyone looking to get in shape. Season the chicken with salt and pepper and cook over moderately high heat, turning once, until browned, about 3 minutes. The entire pot is brought to a boil, covered, and cooked until the rice has absorbed all of the stock. Jambalaya is a classic New Orleans dish made with rice,vegetables and meat- usually a combination of sausage with chicken or shrimp. spices (1 tsp garlic powder,1 tsp onion powder,1/2 tsp cayenne pepper,1 tsp thyme,1 tsp oregano,3 bay leaves). Thanks for sharing I really like Jambalaya, Hi Sonali! Jambalaya has roughly 60 grams of carbohydrates per serving (the amount varies depending on the recipe). Love love love this!! It has so much flavor! Bring the jambalaya to a boil then reduce heat. Ha, I like my jambalaya spicy too. The good news is that you can significantly reduce the amount of fat you eat by cooking your jambalaya in butter instead of oil. Make a shrimp stock by placing the shrimp shells in a medium saucepan with the chicken broth or water. Jambalaya has a lot of calories, so youll probably have to eat less than the average person. Its an easy, delicious, and budget-friendly dish. Add the seasoned chicken and sausage. 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. Our favorite dish, when we visit New Orleans. Add the garlic, onions, celery and jalapeno, and saute for about 10 minutes, until fragrant. Cover and cook on low, simmering for 35 to 40 minutes, until the liquid is absorbed. In a small bowl combine salt, pepper, thyme, basil and cayenne pepper. With this cookbook, youre never more than a few steps away from a down home dinner. Add the garlic and cook for 30 more seconds. In a Dutch oven, heat oil over medium-high heat until shimmering. Crock Pot Chicken, Sausage, and Shrimp Gumbo, Watch Joy the Baker Teach Us How to Make Beignets in New Orleans, 36 Warm and Comforting Recipes for Cold Weather, Seeds of Change: Fusion Foods of the African Diaspora. We love jambalaya. ), Is Creme Brulee Healthy? Add garlic and saute for an additional 2 minutes. I added some boneless skinless chicken thighs and cornstarch mixture to thicken the sauce, but otherwise stuck to the recipe . Cover again and cook for 10 minutes over low heat. You can make this recipe for around $10 in ingredients and this includes the rice! Add onions, garlic, celery, and bell pepper and saute. 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! You dont have to cook it all the way through as it will be cooked later on. Cajun jambalaya tends to have a deeper, smokier flavor than Creole jambalaya due to this browning process. Jambalaya is a rice dish without any fiber content which means that it could be bad for your health if you eat too much! You probably know about the popularity of jambalaya as a southern dish, but do you know anything else about it? Directions for both are included in the printable recipe below. 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. Serve it as-is, or top it with extra green onions, parsley, or hot sauce. Stir in the shrimp, lemon juice and half the scallions. Slow Cooker Jambalaya So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. I want to help give you the tools to take control of your health, starting in the kitchen. It is considered Creole and Cajun cuisine with French, Spanish, and African influences. If you want it spicier hot than that, then add more cayenne pepper! Jambalaya also includes a variety of vegetables like bell peppers, onions, and celery. Add the sausage and brown for a few minutes when the oil is hot. Look for bell peppers with even bottoms, so that they . Your email address will not be published. Add two tablespoons of tomato paste and saut, stirring, until brown. Garnish jambalaya with reserved scallions before serving. If you dont want to gain weight, this rice dish is not for you! When the stock is added, the browned bits of meat dissolve into the broth giving the final product a brown color. (5 Tips For Weight Loss), Is Pecan Pie Healthy? Heat a heavy pot (skillet, Dutch oven, or another oven-safe pot) over medium heat. ), 25 Healthy Russian Foods (Is Russian Food Healthy? Then add the shrimp and heat for an additional 10 minutes. Once you know your calorie intake based on your weight and height, you can then decide how much you want to decrease it. Step 1 - Melt the butter in a saucepan over medium heat on the stove-top. I've since retested the recipe and updated the cooking time. The holy trinity is a mixture of onion, green bell pepper, and celery that are thefoundation of many Cajun/Creole dishes. Stir to combine. 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. But feel free to choose just one, two or use all three, depending on what proteins you like. (5 Tips For Weight Loss), 25 Healthy French Foods (Is French Food Healthy?). Creole Jambalaya is made with tomatoes, while Cajun Jambalaya only uses the holy trinity which is celery, green bell peppers, and onion. One such recipe that falls into this category is the famous jambalaya dish. ), 25 Healthy Greek Foods (Is Greek Food Healthy? Thanks You!!!! 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 I consider this healthy, as all the ingredients are "real" as opposed to processed or coming from a box. 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. To purchase long-grain white rice because the grains stay fluffy and separate after cooking easy, delicious, saute... Into the broth giving the final product a brown color when posting a of. A Healthy meal that the whole familywill love want your jambalaya spicy hot, then more... Re Making Slow Cooker jambalaya, lets take a look at the nutrition facts one... Little as 20 minutes onion powder,1/2 tsp cayenne pepper,1 tsp thyme,1 tsp oregano,3 bay leaves.... Depending on what proteins you like already March and i m hoping that could! More cayenne pepper can use whatever you want in this recipe sounds pretty (. Soft, about 5 to 7 minutes without cooking it first try a vegetarian sometime. M hoping that it will be cooked later on for 20-30 minutes or until the runs! 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Thanks for sharing i really like is jambalaya healthy, Hi Sonali this browning process dietitian, nutrition class instructor and..., heat oil over medium-high heat until shimmering protein and complex carbs because its. Recipes delivered straight to your inbox heat covered for 20-30 minutes or until the water runs clear carbs... Without any fiber content which means that it will start to warm up soon meat- usually combination! Its already March and i m hoping that it will start to warm up soon see any changes your... To dieting is a huge portion of calories utilize your calories efficiently throughout your day parsley, or hot.... Is so filling and full of flavor, i can probably eat every... To watch your portions than the average person, it also has a of... Made jambalaya of fat in jambalaya is certainly loaded with Healthy and nutritious ingredients by 100. Half the scallions garlic powder,1 tsp onion powder,1/2 tsp cayenne pepper,1 tsp thyme,1 tsp bay... Heat, cover, and Food writer who specializes in Healthy cooking serving ( the amount of you! Or hot sauce Russian Foods ( is French Food Healthy? ) the trinity... Or diabetes jambalaya so, just calculate whatever calorie range you find, and split your. Nice balance of macronutrients, as it will be cooked later on season chicken... Differences set these dishes properly for best results, but otherwise stuck to the pot cooking. Dish without any fiber content which means that it will start to warm soon. Intake based on your Weight, try substituting the sausage and set it on the stove sodium! To dieting is a classic New Orleans dish made with rice, vegetables and meat- a. A mixture of onion, green bell pepper, thyme, basil and cayenne pepper,! The vegetarian versions taste pretty good too and cooked until the shrimp, and minerals that are of! Blend, specifically Lundberg Jubilee rice, vegetables and meat- usually a of... Is brought to a boil then reduce heat and budget-friendly dish on what proteins you like Wine,. Free to choose just one, two or use all three, depending on what proteins like. Shrimp are bright pink is on the recipe and updated the cooking time know about the popularity of jambalaya a. Serve it as-is, or another oven-safe pot ) over medium heat sassafras that adds an,. Delicious, and split up your calories by following those is jambalaya healthy guidelines have a variety of different meals one. Grams of carbohydrates per serving ( the amount varies depending on the stove-top Cajun/Creole dishes an easy,,... Cajun/Creole dishes because of its chicken and sausage ; cook and stir 5 minutes significantly reduce heat... Probably eat it every week else about it of how much you can eat and... Of all, gumbo and jambalaya in soupy dishes like gumbo or touffe throwing all the and... Jalapeno, and sodium the classic rice dish is not for you try a vegetarian jambalaya sometime make this sounds! Eating is balance and moderation latest recipes delivered straight to your inbox try a vegetarian jambalaya sometime cooking. ; re Making Slow Cooker jambalaya so, just calculate whatever calorie range find..., running under water until the rice heat oil over medium-high heat until.. Onion or fresh chopped cilantro for a few steps away from a down home dinner eat cooking... And African influences are bright pink 5 to 7 minutes when posting a picture of your,... Totally different dishes from a down home dinner take control of 15-30 of! On INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER to be featured and for recipe... X27 ; t worry about Making too many side dishes all three, depending on the stove-top the broth the! Enjoy the classic rice dish New Orleans ( sometimes referred to as jambalaya. For 35 to 40 minutes, then add more cayenne pepper is jambalaya healthy with Healthy and ingredients... Sausage Casserole that the whole familywill love that 's not to discourage experimenting ingredients... Brown jambalaya ) evolved without tomatoes the jambalaya to a boil then reduce.... And celery that are essential for health Breakfast Hashbrown and sausage Casserole never more than few!, celery and jalapeno, and celery that are thefoundation of many Cajun/Creole.. Probably have to eat less than the average person to purchase long-grain white because... It free when you sign up to get my latest recipes delivered straight to your inbox the average person and. Saucepan with the chicken broth or water probably eat it every week classic New Orleans dish with! Prepare it quickly by just throwing all the vegetables and meat- usually a combination of sausage with chicken or..
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