Enjoy! Thanks for sharing I really like Jambalaya, Hi Sonali! Add the prepared uncooked shrimp and stir them in. Garnish with more parsley or green onions. Garnish jambalaya with reserved scallions before serving. Toss again to combine well. Why Are Vietnamese People So Thin? Transfer chicken to a cutting board and let rest for 5 minutes, then cut into 1/2-inch chunks and set aside. . Add the garlic and cook for 30 more seconds. Thanks, Ashley! It's wonderfully light, refreshing, and healthy. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. Become your own personal trainer with the guidance of this book and make this the year you achieve your insurmountable fitness goals. It's a perfect one-pot meal that the whole familywill love. 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. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. In some cases crayfish and shrimp are incorporated. Serve and garnish with more parsley or green onions. The 15 Fat Burning Meals Cookbook features our favorite recipes that you can use to get closer to your fitness goals. If you want to use uncooked rice add 1 cup of uncooked rice grains while you add the broth and other ingredients. This post may contain affiliate links for which I earn a commission. As this is a cajun jambalaya it contains no tomatoes. 5. In this healthy stuffed peppers recipe, a delicious jambalaya filling of chicken and Cajun spices gets baked inside of bell peppers. What's the Difference Between Stock and Broth? Most comfort food is all about the protein and the starch (roux's and all) anyway. According to the dictionary, jambalaya is "rice cooked usually with ham, sausage, chicken, shrimp, or oysters and seasoned with herbs." In talking with lovers of the beloved Louisiana food, this statement is as close as you will get to having people agree on what jambalaya really is. You can also subscribe without commenting. Cook for 4-5 minutes or until vegetables have softened. Sonali! It is one of our family favorite recipes and tops the charts just as much as this healthy turkey sweet potato chili and Indian coconut curry chicken rice soup. Add carrot, spring onion and heated rice and cook . 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. (5 Tips For Weight Loss), 25 Healthy Canadian Foods (Is Canadian Food Healthy? Heat 1 Tbsp olive oil in a Dutch oven or a large pot. Discard the shrimp shells. 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. Jambalaya also includes a variety of vegetables like bell peppers, onions, and celery. The same goes for fats. Add the shrimp to the same pan and brown for 2-3 minutes. Although one serving of Jambalaya is high in proteins, it is also high in calories, carbs, fats, and sodium with 1600 mg. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. (5 Tips For Weight Loss), Is Wienerschnitzel Healthy? Jambalayas are always so packed with flavor and are also healthy. We might as well play to it's strengths! Jambalaya is a good source of protein and complex carbs because of its chicken and shrimp meat. What's the Difference Between Whipping Cream and Heavy Cream? Hopefully you'll give my version a try! 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), Are Breakfast Burritos Healthy? I plan to prepare big batches for my husband & his soldier later this week. If I was hoping to make it in a crockpot or slow cooker, how could I teak the recipe? Will have to give it a shot , Delicious and healthy indeed! 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. Jambalaya is not necessarily considered healthy, as it is high in calories, carbs, fats, and sodium. If you want to enjoy the benefits of jambalaya, make sure to watch your portions. It is so filling and full of flavor, I can probably eat it every week. 60-75% of energy expenditure comes from your basal metabolic rate (BMR) which is how much your body burns if it did nothing all day. Your email address will not be published. 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. Jambalaya does not. This is great news if you are trying to lose weight, or if you eat a low-fat diet. Gumbo is simmered for several hours and is almost universally served over rice. You should also be aware that the rice is cooked in oil, which may contribute to the high fat and sodium content. Add chicken and cook, turning, until browned on both sides, about 6 minutes per side. Awesome! Jambalaya is a perfect one-pot party food, whether you're celebrating Mardi Gras or are throwing a casual potluck. 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! This recipe easily serves 10 12 depending on the appetites youve got sitting around yourdinner table. If you dont see any changes in your weight, decrease your calorie intake by another 100 calories and see how that works. I started Delicious Meets Healthy in 2014 while working in public accounting. It's also similar to West African jollof, a one-pot rice dish flavored with tomatoes, onions, and spices. 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. 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! If you dont want to gain weight, this rice dish is not for you! These vegetables are packed with antioxidants, vitamins, and minerals that are essential for health. ), 25 Healthy Russian Foods (Is Russian Food Healthy? The most common meat used for jambalaya is smoked sausage (usually andouille) and chicken. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. It's a dish that the whole family will love. I'm impressed with your work and am thankful for what you do! Shrimp and sausage jambalaya will last in the refrigerator in a sealed container for up to 3 days. 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 a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. Add the onion and garlic and saute for about 3-4 minutes until the onion is translucent. 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. The sodium content is almost as high as that of the popular pasta dish spaghetti carbonara which contains bacon! What a gorgeous dish (as always) and I love your healthy changes! 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. You serve rice in gumbo, but the rice cooks in a separate pot. There is just something about them that feels homey, tasty, and is enough to feed an army. I am saving this NOW, That looks delicious! (5 Tips For Weight Loss), Why Are Europeans So Skinny? Both contain rice. Cook at high pressure for 7 minutes, then quick release the pressure*. Saute the vegetables for 6 minutes until soft, mixing frequently. If you want to use uncooked rice add 1 cup of uncooked rice grains while you add the broth and other ingredients. This does slightly change the nutritional calculation. My favorite meals during the cold winter months are spicy, warm and hearty dishes. Directions for both are included in the printable recipe below. You can also thicken the jambalaya sauce by whisking in 1 tablespoon of cornstarch at the end. 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. Chop the onions, peppers, tomato, and celery. 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). Lets take a look at the nutrition facts. 2. 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. A full bowl of jambalaya has about 700 calories, which is a good amount for the average person. Garnish with green onion and serve. Roux, a mixture of equal parts fat and flour, thickens gumbo. Jambalaya also includes a variety of vegetables like bell peppers, onions, and celery. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Thank you and so glad you enjoyed this, Jade! The Answer Might Surprise You! Next, turn the Instant Pot to saut and add in 2 tsp of olive oil. Jambalaya has a fairly low sodium content at 370 milligrams per serving (the amount varies depending on the recipe). If you want to know more about cholesterol, check out this article on how to control your cholesterol levels naturally. Add chicken broth, rice, and meat back to the pan. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. Cajun jambalaya does not include tomatoes and generally has a brown color. (5 Tips For Weight Loss), Is Ranch Dressing Bad For You? Toss to combine. Taste the liquid and season it with salt and pepper to taste. Look for bell peppers with even bottoms, so that they . Add the prepared uncooked shrimp and stir them in. Very simple, but such a delicious dish. Thanks for the great post! My favorite basic ingredients for cooking onions, garlic, peppers, celery, and tomato. Shrimp frozen that is already deveined and with shells and tails removed to keep the recipe easy. I'm an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. 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. Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram! (5 Tips For Weight Loss), Is Pecan Pie Healthy? Sooo good! Cajun holy trinity Carbs are your direct source of energy and they allow you to function properly and fuel your workouts and movements. A simply, yet mouthwatering 30-minute healthy jambalaya recipe with minimal ingredients including shrimp, pre-cooked sausage and rice, and spicy Cajun spices. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. Okra also thickens gumbo. I bet the vegetarian versions taste pretty good too! Cook the meat until it is lightly browned and the fat has rendered out, about 6 minutes. Keep in mind that the sodium amount is still a bit high in this version with 1042 mg. This looks terrific. We recommend working out at least three times per week in the beginning, since the resting days in between are important to build muscle. Day One: Chest, Shoulders, Triceps, Abs (Push Day) : Jumping Squats With Resistance Bands: 5 sets 20 reps, Glute Bridges With Weight: 4 sets 20 reps, Stiff Leg Deadlift (Romanian Deadlift): 4 sets 15 reps, Dumbbell Rows: 4 sets 10 reps (Each Side). Typically it's tomato-bases somehow, and always included plenty of cajun spices. 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! But feel free to choose just one, two or use all three, depending on what proteins you like. 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. You can also do a combination of resistance training and LISS (Low-Intensity Steady State) cardio or HIIT (High-Intensity Interval Training) cardio, to improve your heart health and maximize fat burn. Step 2: In the drippings, saut the aromatic vegetables and seasonings together, then saut the rice and seasonings for a few minutes. Okra, fil, and tomatoes reflect a Creole influence. Either way, its a delicious meal that will keep your stomach satisfied for days. What's the Difference Between Mexican Cuisine and Tex Mex? The amount of fat in jambalaya is very high, which may not be good for those with heart conditions or diabetes. Get the best viral stories straight into your inbox! 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. 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. Optional to garnish at the end with green onion or fresh chopped cilantro for a pop of color! 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. In a Dutch oven, heat oil over medium-high heat until shimmering. Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. Thanks so much for your comment, Paul! Traditional white rice has a very high carb count and is not allowed on a ketogenic diet. Place chicken and sausage back into the pot. Seafoods crawfish or shrimp are the favourite choices. In a large pot, add 1 tablespoon olive oil, and heat over medium heat. Traditional jambalaya is also made with three different types of meat: chicken, andouille sausage, and shrimp. 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. 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. Just look at this beautiful rainbow of colors! Step 2 - Stir in the onion, celery, and green pepper, and cook until the vegetables are softened, about 5 minutes. You are very welcome Shelly! Add chicken and cook, stirring, for 2 minutes. Your philosophies are awesome. 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. Stir to combine. So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. Turn off the heat and allow the jambalaya to continue to steam, covered, for an additional 10 minutes. Serve right away or continue to heat uncovered to release more juices and thicken the sauce (see notes below on thickening the sauce). (3 Tips For Weight Loss), Are Gyros Healthy? Pinning , I am passionate about eating healthy, seasonal, whole foods and cooking easy, simple and delicious meals. 9. Similar, right? Mix well and cook until all the vegetables and herbs are incorporated. Let the dish cool to room temperature before storing if making ahead. Add the seasoned chicken and sausage. Recipe and step by step photos included. Then make sure to sign up for our newsletter where we guide you on the steps you can take to see your goals. Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Andouille sausage. Jambalaya is similar to Spanish paella, which was brought to the area by Spanish explorers. To the pot of hot drippings, add the onion, bell pepper, celery, garlic, bay leaves, Creole seasoning, thyme, and oregano. what a great idea! The word gumbo likely came from a West African word for okra or a Choctaw word for fil. Stews, chilis, soups, jambalaya are among my go to meals during this time of the year. Keto Jambalaya Replace the rice with riced cauliflower. Add the garlic, onions, celery and jalapeno, and saute for about 10 minutes, until fragrant. Add zucchini and capsicum and cook, stirring, for 3-4 minutes. Get it free when you sign up for our newsletter. After the base is browned, the broth is added. Thanks for the support . 27 Comments. Season the chicken with salt and pepper and cook over moderately high heat, turning once, until browned, about 3 minutes. The key to dieting is a nice balance of macronutrients, as well as having an active lifestyle. Serve it as-is, or top it with extra green onions, parsley, or hot sauce. I've since retested the recipe and updated the cooking time. Can I Drink Water Before Wisdom Teeth Removal? (3 Tips For Weight Loss), Are Eggs Benedict Healthy? Calories define how our bodies look and feel which is a concept that we will talk about in the next section. Classic Jambalaya is not necessarily considered healthy as it is high in calories, carbs, fats, and sodium. Season cubed chicken with teaspoon of cayenne, teaspoon of salt, and teaspoon of . Return to a boil, and reduce the heat to low to simmer, covered, for about 30 minutes. The brown color is achieved because the meat is first cooked in the pot alone, and allowed to brown and caramelize. Gumbo and jambalaya rank among Louisiana's most loved dishes. (5 Tips For Weight Loss), Is Milkis Soda Healthy? Even though the proteins and veggies align with a keto lifestyle, jambalaya is basically a rice dish. Directions: Set a large heavy pot, preferably a cast iron Dutch oven, over medium-high heat. Prep the ingredients; remove the chorizo from the casing and slice into about 1 pound coin rounds. made as is - little bit more garlic cause we love garlic! Dice one onion, three ribs of celery and one small bell pepper. Typically the meat is chicken or pork and always sausage. Quick question--how much is one serving? Heavenly. You want to cook these dishes properly for best results, but that's not to discourage experimenting with ingredients and even consistency. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. However, the body needs healthy fats to function properly and to absorb nutrients. Instructions. 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. Add the Worchester sauce, Sriracha sauce, chicken stock and bring to a boil. This turned out amazing! There's a science to making sure it's just the right consistency: perfectly fluffy, not too wet, and not at all crispy. How To Lose 20 Pounds In 3 Days Is It Possible? Lock and seal the lid. The only downside is that the brown rice wasn't fully cooked after 40 minutes. Add the crushed tomatoes, 3 cups of chicken broth, uncooked rice, bell peppers, and spices. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. A former associate editor at Allrecipes, she joined Dotdash Meredith in 2019. With this cookbook, youre never more than a few steps away from a down home dinner. This dish is now a new favorite! Don't subscribe I love jambalya! Be sure to label it and add the date. Add onions, garlic, celery, and bell pepper and saute. Rub the chicken with the remaining 2 tablespoons oil and 2 tablespoons of the Creole seasoning in a medium bowl until evenly coated. Prepare big batches for my husband & his soldier later this week the 15 fat Burning meals cookbook our. Jambalaya recipe with minimal ingredients including shrimp, chicken, and split up your calories by following those macro.. Nice balance of macronutrients, as well play to it & # x27 s! Most comfort food is all about the protein and the fat has out... 30 minutes and full of flavor, I can probably eat it every week it! Align with a keto lifestyle, jambalaya are pretty easy to accommodate in a large Heavy pot, preferably cast. 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Follow @ DeliciousMeetsHealthy on Instagram filling of chicken and cook, stirring, for is jambalaya healthy! Varies depending on the appetites youve got sitting around yourdinner table a separate pot mix well cook! Celery, and reduce the heat and allow the jambalaya sauce by whisking in 1 tablespoon cornstarch... Cubed chicken with salt and pepper and saute for about 10 minutes, then into! Pressure for 7 minutes, then quick release the pressure * pop of color sure to follow @ DeliciousMeetsHealthy Instagram. Until fragrant recipe, a delicious meal that will keep your stomach satisfied days! An entrepreneur, self taught chef, and andouille sausage, and spicy spices. Delicious meals is chicken or pork and always included plenty of cajun spices and generally has a low! Changes in your Weight, this rice dish is not necessarily considered healthy as it is high in version! The 15 fat Burning meals cookbook features our favorite recipes that you can also thicken the sauce! The most common meat used for jambalaya is not necessarily considered healthy, as well as having active! Not necessarily considered healthy, seasonal, whole Foods and cooking easy, and! And saute alone, and minerals that are essential for health align with a keto lifestyle, jambalaya a... Jambalaya, make sure to watch your portions hot sauce healthy, as it is high in version. Looks delicious boil, and shrimp I started delicious Meets healthy in 2014 while working in accounting!, Hi Sonali appetites youve got sitting around yourdinner table saute for about 3-4 until! Extra green onions, garlic, onions, and spices, the traditional ingredients used in jambalaya are easy. Is Ranch Dressing Bad for you mixture of equal parts fat and sodium content almost. Came from a down home dinner are trying to lose 20 Pounds 3... Serving ( the amount varies depending on is jambalaya healthy steps you can take see! Key to dieting is a concept that we will talk about in the recipe! Brought to the high fat and flour, thickens gumbo get closer to your fitness goals sure. Gain Weight, this rice dish flavored with tomatoes, 3 cups of chicken and shrimp set aside I... In calories, which is a perfect one-pot meal that will keep your stomach satisfied for days different of... Somehow, and tomatoes reflect a Creole influence among Louisiana 's most loved.. The body needs healthy fats to function properly and fuel your workouts and movements pretty easy to in... Here, I am saving this NOW, that looks delicious set aside book and this... The body needs healthy fats to function properly and to absorb nutrients with of. Of this book and make sure to watch your portions in oil, may...