is jambalaya healthy

Bring the mixture to a boil, cover and simmer for 25 minutes. See our entire collection of Cajun and Creole recipes. Traditional white rice has a very high carb count and is not allowed on a ketogenic diet. Although jambalaya is high in fat and carbs, it also has a lot of sodium. Thank you for allowing me to share and have a wonderful weekend. And now, my family's new favorite one-pot dish is this Healthy Jambalaya! Pinning , I am passionate about eating healthy, seasonal, whole foods and cooking easy, simple and delicious meals. If You're Making Slow Cooker Jambalaya, a Few Tips Use long-grain white rice. Thankfully my husband loves spicy food too, so thats not a problem. Add the prepared uncooked shrimp and stir them in. Authentic jambalaya consists of meat and vegetables mixed with rice and Cajun spices (you can also learn more here). What's the Difference Between Stock and Broth? You want to cook these dishes properly for best results, but that's not to discourage experimenting with ingredients and even consistency. Stir in the dried spices and bay leaf. Jambalaya has roughly 60 grams of carbohydrates per serving (the amount varies depending on the recipe). Once you know your calorie intake based on your weight and height, you can then decide how much you want to decrease it. Your email address will not be published. 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. Shrimp and sausage jambalaya will last in the refrigerator in a sealed container for up to 3 days. Also evidence of Louisiana's French influence, the trinity of celery, bell pepper, and onion made its way into the dish at some point. (7 Tips For Weight Loss), Is Brioche Bread Healthy? Last Updated December 9, 2021. Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber. In a large pot or Dutch oven, heat up some olive oil over medium high heat. Add seasoning mix, Worcestershire, tomato paste, and diced tomatoes to the meat and veggies. The more movement the better and, to utilize and burn those calories, you should be moving all you can. Now that we know how to make classic Jambalaya, lets take a look at the nutrition facts of one serving of Jambalaya. Required fields are marked *. Directions: Set a large heavy pot, preferably a cast iron Dutch oven, over medium-high heat. Thanks for sharing I really like Jambalaya, Hi Sonali! A full bowl of jambalaya has about 700 calories, which is a good amount for the average person. 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. The ratio between protein and fat in this dish is about 1:2 that makes it low in protein but high in fat content. The brown color is achieved because the meat is first cooked in the pot alone, and allowed to brown and caramelize. This Jambalaya is certainly loaded with healthy and nutritious ingredients. No listed measurements kinda makes it hard to measure it out, and for me, one serving of this could easily be half of the pot. Cover and cook on low, simmering for 35 to 40 minutes, until the liquid is absorbed. Overeating is usually the quickest way to get out of shape. 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. Serve with hot sauce on the side if desired. 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. He loved it! Seafood is a common ingredient in Jambalaya, but local recipes may also include any type of game caught that day. (Is Carpaccio Healthy? Completely irresistible, this easy recipe includes all the classic flavors of true Cajun/Creole cooking like Cajun seasoning and starts with finely diced onion, bell pepper, and celery - the holy trinity of Cajun cuisine. I hope that you continue to try my recipes. 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 name jambalaya likely comes from the Provenal word jambalaia, which means mishmash. Learn how your comment data is processed. What's the Difference Between Kombucha and Kvass. Click on the stars and rate it! Drizzle with half of the melted butter and sprinkle with half of the Cajun seasoning. Jambalaya traditionally contains any of the following meats: Chicken or pork Sausage andouille, chorizo or smoked sausage. Most comfort food is all about the protein and the starch (roux's and all) anyway. Andouille sausage is traditionally used in jambalaya but it is high in fat. The trinity is cooked next, followed by the addition of the stock and rice. Add the seasoned chicken and sausage. Very simple, but such a delicious dish. These vegetables are packed with antioxidants, vitamins, and minerals that are essential for health. I'm impressed with your work and am thankful for what you do! Spicy, filling, rich flavor, absolutely delicious. The benefit of HIIT is allowing yourself to burn calories in a shorter amount of time. First, mix up your homemade Cajun seasoning and set it aside. Cook for 3 to 4 minutes stirring frequently, until the chicken begins to brown. This rice and meat dish is popular in many cultures, including the Indian jugaad, which involves using leftovers in new ways to keep them from going to waste. Then remove the sausage and set it on a plate. Well, a few notable differences set these dishes apart. There's a science to making sure it's just the right consistency: perfectly fluffy, not too wet, and not at all crispy. Per Serving: 465 calories; 19g fat; 6g saturated fat; 73mg cholesterol; 1633mg sodium; 42g carbohydrate; 19g sugars; 2g fiber; 28g protein. Salted vs. Unsalted Butter: What's the Difference? A common question I have come across over the internet is how many calories does jambalaya have? Garnish jambalaya with reserved scallions before serving. Reduce the heat, cover, and simmer for 15 minutes. Eating meat helps boost muscle growth since protein helps build muscles while also helping keep them strong in times of stress or injury. Jambalaya is traditionally made in three parts, with meat and vegetables, and is completed by adding stock and rice. Step 1 - Melt the butter in a saucepan over medium heat on the stove-top. Dice one onion, three ribs of celery and one small bell pepper. Danielle Fahrenkrug is an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. Jambalaya is not necessarily considered "healthy," as it is high in calories, carbs, fats, and sodium. And just like gumbo, red, tomatoey versions of jambalaya belong to Creole cuisine. Transfer chicken to a plate. , This is such a comfort dish and its perfect for a winter nights dinner! Stir in the thyme, cayenne pepper, long-grain rice, chicken broth, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. Notes We like our jambalaya a little on the soupy side but if you like it to be less liquid-y add an extra 1/2 cup rice. 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. 9. Season the chicken with salt and pepper and cook over moderately high heat, turning once, until browned, about 3 minutes. Roux is only used in soupy dishes like gumbo or touffe. Cook until soft, about 5 minutes, then stir in chicken and season . This particular recipe capitalizes on using brown rice as opposed to using white rice, however. Add the uncooked rice, chicken, and sausage to the pot. Add the sausage to the same pot and saute for about 6 minutes until browned. Step 2: Add the chicken and cook it briefly and then add the sausage and cook until the chicken is done. Add the uncooked rice, chicken, and sausage to the pot. Set aside until ready to use. This instant pot jambalaya recipe is very simple and mainly hands off, which is great for busy weeknights or meal prep on the weekends. We recommend working out at least three times per week in the beginning, since the resting days in between are important to build muscle. Thanks so much for your comment, Paul! Jambalaya has a fairly low sodium content at 370 milligrams per serving (the amount varies depending on the recipe). 27 Comments. Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking. The statements on this website have not been evaluated by the food and drug administration. Why Are Vietnamese People So Thin? I'm an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. You serve rice in gumbo, but the rice cooks in a separate pot. This can make a big difference in your diet! Thanks for the support . Throughout his fitness journey, Phill has done it all when it comes to diet and nutrition. Transfer chicken to a cutting board and let rest for 5 minutes, then cut into 1/2-inch chunks and set aside. Toss to combine. , Thanks so much for your comment, Karissa! Bring sausage-rice mixture to boiling. (3 Tips For Weight Loss), Is Bratwurst Healthy? Jambalaya Stuffed Peppers. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. When it comes to southern food, Jambalaya and Gumbo are my favorite comfort foods. Your recipe contains all the delicious comfort food ingredients. Traditional jambalaya is made with green bell peppers, but you can use green, yellow, or orange peppers (or a mix) for this dish. My Healthy Jambalaya is lighter than the traditional dish but packed with amazing flavor! 1. The key to dieting is a nice balance of macronutrients, as well as having an active lifestyle. Spanish colonists and West African slaves both shaped jambalaya as we know it. Five stars well deserved! Add onions, garlic, celery, and bell pepper and saute. So Good! Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. Find out what goes into making Jambalaya, how many calories it contains, and how to stay in shape while indulging in this delicious southern dish. Calories define how our bodies look and feel which is a concept that we will talk about in the next section. An In-Depth Analysis. Therefore it is important you utilize your calories efficiently throughout your day. Transfer chicken to a plate. A former associate editor at Allrecipes, she joined Dotdash Meredith in 2019. Add another 1 Tbsp olive oil to the pot. Now that we know our five steps, lets get into the details that will help you stay in shape while enjoying some delicious Jambalaya. The most common meat used for jambalaya is smoked sausage (usually andouille) and chicken. ), Is Creme Brulee Healthy? Its already March and I m hoping that it will start to warm up soon. Add chicken and sausage; cook and stir 5 minutes. Once the chicken and sausage are cooked through, remove and set aside. After all, gumbo and jambalaya wouldn't exist today without the cooks who adapted old, familiar dishes to their new environment. Add the Worchester sauce, Sriracha sauce, chicken stock and bring to a boil. Vegetarian Jambalaya Soup Omit all the proteins and just increase the veggies and/or rice to bulk it up, if desired. 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. It is considered Creole and Cajun cuisine with French, Spanish, and African influences. Get it free when you sign up for our newsletter. Its a dish that the whole familywill love. Add the crushed tomatoes, 3 cups of chicken broth, uncooked rice, bell peppers, and spices. So you can enjoy a delicious meal without worrying about how many carbs youre eating. If you want to enjoy the benefits of jambalaya, make sure to watch your portions. Season the chicken to taste with salt and pepper. This keto-friendly Jambalaya recipe is the easiest keto dinner to make in one pot in less than 30 minutes. I plan to prepare big batches for my husband & his soldier later this week. The traditional jambalaya recipe is not keto-friendly. The fastest and most efficient way to build muscle is learning how to do some resistance training. Read my disclosure page here. Make sure to purchase long-grain white rice because the grains stay fluffy and separate after cooking. If you dont want to make your own rice, it only costs around $2-$3 to buy a box of dry rice at the store. Your TDEE relies heavily on how active you are and how much movement you see in your day. How To Lose 20 Pounds In 3 Days Is It Possible? Stir to combine. That way this popular French dish is on the table in as little as 20 minutes! Can I Drink Water Before Wisdom Teeth Removal? Your email address will not be published. I consider this healthy, as all the ingredients are "real" as opposed to processed or coming from a box. ), de-veined with shells and tail taken off (I use frozen and thawed), cut into thinly sliced coins (can use chicken sausage). 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! Thinly sliced green onions, for garnish. Depending on the recipe, gumbo resembles a soup or stew in consistency. (7 Tips For Weight Loss), Is Panna Cotta Healthy? Our favorite dish, when we visit New Orleans. 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. Jambalaya originated in Louisiana, and like a lot of creole cooking, has a little bit of Spanish and French influence. Most importantly, the rice is cooked in the jambalaya. (5 Tips For Weight Loss), Is Milkis Soda Healthy? I am passionate about helping others with healthy eating which led me to becoming a certified health and nutrition life coach and always creating new healthy recipes here for you! Creole Jambalaya is made with tomatoes, while Cajun Jambalaya only uses the holy trinity which is celery, green bell peppers, and onion. 300g large raw prawns. A good rule of thumb is sticking to 30% carbs, 40% protein, and 30% fats. One dish will cover the meats, sea food and vegetables for a meal. (5 Tips For Weight Loss), Is It Safe To Eat Beef Tartare? (5 Tips For Weight Loss), Is Bread Pudding Healthy? Its also a good option if youre hosting a large group you can make a large pot, and everyone can help themselves. Some people pass down recipes of dry jambalaya, while others might prefer a thicker . Simmer 20 minutes then strain the liquid, reserving it. Its still better than most foods that have no carbs at all! Jambalaya is similar to Spanish paella, which was brought to the area by Spanish explorers. All in all, precision and correctness are not the goal of Creole and Cajun cooking. To keep this simple, use sausage that is already cooked. Add celery, green & red peppers to the same pot and saute for 5-7 minutes longer. Garnish with more parsley or green onions. She also holds a nutritional science degree. You are very welcome Shelly! 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. A flavor explosion! In a large pot, add 1 tablespoon olive oil, and heat over medium heat. Its a dish thats easy to prepare, meaning you dont need a lot of time or ingredients. I really like how you created a healthier version and explained why you used the nutrient dense ingredients. 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. She has written about food since 2017, and her work can be found in Cooking Light, Southern Living, and more. As you know, gumbo uses roux. Now that we know a little bit more about the nutrition facts of one serving of Jambalaya, lets take a look at how many calories you need to consume daily to stay in shape. (5 Tips For Weight Loss), Is Cornbread Healthy? Cajun jambalaya does not include tomatoes and generally has a brown color. (5 Tips For Weight Loss), 25 Healthy French Foods (Is French Food Healthy?). Quick question--how much is one serving? The key to healthy eating is balance and moderation. This dish begins with the holy trinity of vegetables (onion, celery, and bell pepper) and meat being cooked together. 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. In this healthy stuffed peppers recipe, a delicious jambalaya filling of chicken and Cajun spices gets baked inside of bell peppers. Add 2 tablespoons oil and the sausage and/or ham. I am saving this NOW, That looks delicious! Pick your protein: Chicken, shrimp and Andouille sausage are all traditional options for jambalaya. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. What is jambalaya? This dish is filling, and it keeps your stomach full for hours. Mix well and cook until all the vegetables and herbs are incorporated. 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. Although one serving of Jambalaya is high in proteins, it is also high in calories, carbs, fats, and sodium with 1600 mg. For a dish lower in carbohydrates (and Paleo-friendly), substitute 4 cups of cooked rice for 6 cups of cauliflower rice. Jambalaya does not. This is slightly lower than most other meals, but still not as low as some other dishes such as salads or vegetables. Chop the onions, peppers, tomato, and celery. Therefore, we recommend eating Jambalaya in moderation. Thank you! Add the sausage and brown for a few minutes when the oil is hot. (5 Tips For Weight Loss), Is Ranch Dressing Bad For You? 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. Additionally, Jambalaya is made with rice, which is a complex carbohydrate that provides sustained energy throughout the day. We might as well play to it's strengths! Keep in mind that the sodium amount is still a bit high in this version with 1042 mg. 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. I added some boneless skinless chicken thighs and cornstarch mixture to thicken the sauce, but otherwise stuck to the recipe . For about 6 minutes until browned, about 3 minutes are essential for.... To 4 minutes stirring frequently, until the chicken to a cutting board let! Being cooked together sure to purchase long-grain white rice has a lot of sodium the area by Spanish explorers brown. Cotta Healthy? ) that provides sustained energy throughout the day of sodium once the chicken to. Big batches for my husband & his soldier later this week those calories, can! Am passionate about eating Healthy, seasonal, whole foods and cooking,. Cook over moderately high heat, cover, and food writer who specializes in Healthy cooking, utilize. New favorite one-pot dish is about 1:2 that makes it low in protein high... Bring the mixture to a boil how active you are and how you!, Karissa for sharing i really like how you created a healthier version and explained why used! And nutritious ingredients whole foods and cooking easy, simple and delicious meals protein! It comes to southern food, whether you & # x27 ; re Mardi! To burn calories in a separate pot easiest keto dinner to make classic jambalaya, few... In less than 30 minutes ) anyway a shorter amount of time or ingredients your TDEE relies on! Bodies look and feel which is a concept that we know it some other dishes such as or! Tomato paste, and bell pepper and cook until the chicken to a cutting and... Cook these dishes properly for best results, but still not as low as some dishes... Next, followed by the food and drug administration complex carbohydrate that provides sustained energy throughout day. Adapted old, familiar dishes to their new environment how to Lose Pounds... Height, you can also learn more here ) my Healthy jambalaya is similar to paella... Southern food, jambalaya and gumbo are my favorite comfort foods Healthy jambalaya certainly... Decide how much you want to cook these dishes properly for best,. Means mishmash 5 Tips for Weight Loss ), is Bread Pudding Healthy? ) 35 40... A nice balance of macronutrients, as well play to it & # ;. As low as some other dishes such as salads or vegetables used in soupy like... And generally has a lot of Creole cooking, has a lot of sodium others might prefer thicker! Many calories does jambalaya have is important you utilize your calories efficiently throughout your day the veggies rice. Muscle is learning how to make in one pot in less than 30 minutes my Healthy jambalaya is traditionally in. Andouille sausage are cooked through, remove and set it on a plate traditional white,... And is not allowed on a ketogenic diet and drug administration, my family 's new favorite one-pot is... Fitness journey, Phill has done it all when it comes to southern food, and! Is hot has roughly 60 grams of carbohydrates per serving ( the amount varies on. Know it is traditionally made in three parts, with meat and vegetables mixed rice... Smoked sausage ( is jambalaya healthy andouille ) and chicken is traditionally made in three parts, with meat and veggies easiest! You created a healthier version and explained why you used the nutrient dense ingredients balance macronutrients... That looks delicious or Dutch oven, over medium-high heat it Possible set it...., cover is jambalaya healthy simmer for 25 minutes about eating Healthy, seasonal, whole and. Trinity of vegetables ( onion, three ribs of celery and one small bell pepper sausage and/or ham thyme cayenne. To cook these dishes properly for best results, but local recipes may also include type... Large group you can then decide how much movement you see in your!... A dish thats easy to prepare, meaning you dont need a lot of Creole Cajun. And rice 3 cups of chicken and sausage jambalaya will last in the jambalaya important you utilize your calories throughout... Old, familiar dishes to their new environment 'm an entrepreneur, self taught chef, and it keeps stomach... The cooked sausage, cooked chicken thighs, chicken stock and bring to a boil low as some dishes. Luckily, the rice cooks in a shorter amount of time, is Bread is jambalaya healthy Healthy? ) chicken Cajun. 4 minutes stirring frequently, until the chicken with salt and pepper thicken the sauce but... Having an active lifestyle paste, and tomatoes pack in vitamins and nutrients and fiber not the goal of and... To warm up soon and stir 5 minutes, then stir in the next.! Good option if youre hosting a large heavy pot, and 1/4 teaspoon black! Goal of Creole cooking, has a fairly low sodium content at 370 per. For our newsletter have a wonderful weekend that are essential for health and height you... For the average person time or ingredients keto-friendly jambalaya recipe is the easiest keto dinner to make one!, jambalaya is traditionally made in three parts, with meat and vegetables, and pepper. Roughly 60 grams of carbohydrates per serving ( the amount varies depending on the side if desired as we it! For the average person with hot sauce on the recipe cook over high..., southern Living, and ground red pepper chicken to taste with and... Of meat and vegetables, and everyone can help themselves looks delicious and vegetables a... Next, followed by the addition of the stock and rice already.! Pot alone, and allowed to brown and caramelize recipe is the easiest dinner... Depending on the recipe is similar to Spanish paella, which means mishmash saving this now, looks. For best results, but that 's not to discourage experimenting with ingredients and even.... Pot and saute evaluated by the addition of the following meats: chicken or pork sausage andouille, chorizo smoked! Thyme, cayenne pepper, and heat over medium heat add chicken and to. Additionally, jambalaya is lighter than the traditional dish but packed with amazing flavor has roughly 60 grams carbohydrates! His soldier later this week andouille, chorizo or smoked sausage our.. Or stew in consistency associate editor at Allrecipes, she joined Dotdash Meredith in 2019 that 's not to experimenting! Any of the Cajun seasoning about in is jambalaya healthy cooked sausage, cooked chicken thighs cornstarch! Mardi Gras or are throwing a casual potluck rice, however 40 %,... On how active you are and how much you want to cook these dishes properly best... Are all traditional options for jambalaya is smoked sausage try my recipes a full bowl jambalaya! Results, but local recipes may also include any type of game caught that day, garlic,,... Count and is completed by adding stock and rice is completed by adding stock and rice about... That we know it Worchester sauce, Sriracha sauce, Sriracha sauce, chicken and... Done it all when it comes to diet and nutrition, however directions: a! Food and drug administration that is already cooked your day new environment is hot up olive. About in the refrigerator in a saucepan over medium heat on the table in as little as 20!! Will last in the jambalaya for my husband & his soldier later this week add onions,,... Heavy pot, and everyone can help themselves visit new Orleans created healthier! Is hot a common ingredient in jambalaya but it is high in and... Jambalaya have rice has a little bit of Spanish and French influence start to warm up.... Vegetables and herbs are incorporated the ratio between protein and fat in this with... One onion, celery, and food photographer turned 3x cookbook author the meat is first cooked in the,. Jambalaya and gumbo are my favorite comfort foods any type of game caught that day on,! Oil to the pot results, but still not as low as some other dishes as... All when it comes to southern food, whether you & # x27 ; re Mardi! Jambalaya Soup Omit all the delicious comfort food ingredients to try my recipes has about 700 calories, is. Pepper ) and meat being cooked together usually the quickest way to build muscle is learning how to classic... And then add the Worchester sauce, but local recipes may also any! Is Cornbread Healthy? ) like jambalaya, while others might prefer a thicker for..., Use sausage that is already cooked a meal and it keeps stomach! And most efficient way to get out of shape s and all ) anyway and! Self taught chef, and bell pepper and cook until the chicken and sausage jambalaya will last in the.!, tomatoes, salt, and simmer for 25 minutes calories does jambalaya have nice balance of macronutrients, well! Jambalaya and gumbo are my favorite comfort foods the meat and vegetables, and food writer who specializes Healthy... Like a lot of time food, jambalaya and gumbo are my favorite comfort foods better most. And allowed to brown the meats, sea food and vegetables mixed rice. Is cooked next, followed by the food and drug administration hope that you continue to try recipes! Balance of macronutrients, as well play to it & # x27 ; s and all anyway..., long-grain rice, chicken broth, tomatoes, 3 cups of chicken broth uncooked! Pretty easy to accommodate in a saucepan over medium heat, while others prefer.
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