Heavenly. If you dont see any changes in your weight, decrease your calorie intake by another 100 calories and see how that works. Jambalaya is a classic one-pot recipe filled with chicken, sausage, shrimp, and rice. These vegetables are packed with antioxidants, vitamins, and minerals that are essential for health. Thankfully my husband loves spicy food too, so thats not a problem. I am saving this NOW, That looks delicious! 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. (5 Tips For Weight Loss), Are Mozzarella Sticks Bad For You? Season the chicken with salt and pepper and cook over moderately high heat, turning once, until browned, about 3 minutes. Add a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. Place chicken and sausage back into the pot. You want to serve gumbo with more liquid than rice; in other words, not as gravy. Required fields are marked *. You serve rice in gumbo, but the rice cooks in a separate pot. 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. Now that we know how many calories to consume daily, lets find out how to make a healthier version of Jambalaya. This instant pot jambalaya recipe is very simple and mainly hands off, which is great for busy weeknights or meal prep on the weekends. Add chicken and cook, turning, until browned on both sides, about 6 minutes per side. Simply double the recipe. Carbs are your direct source of energy and they allow you to function properly and fuel your workouts and movements. Deseed the bell peppers and dice them into uniform pieces. However, you can try a healthier version of Jambalaya at home. 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. Set aside until ready to use. The unique combination of cultures has created a delicious and versatile dish that will surely be a favorite for generations to come. So, how do you know how many calories you should be eating in a day? It has so much flavor! Step 1 - Melt the butter in a saucepan over medium heat on the stove-top. Add the onion and garlic and saute for about 3-4 minutes until the onion is translucent. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. Notify me of followup comments via e-mail. search here to try some of my gluten-free breads, Shrimp and Scallop Pasta In Cajun Garlic Cream Sauce. The benefit of HIIT is allowing yourself to burn calories in a shorter amount of time. This Keto Cauliflower Jambalaya recipe is a tasty, healthy Jambalaya alternative recipe to decrease carbs and enjoy a comforting one-pan keto dinner. Garnish jambalaya with reserved scallions before serving. Remove the lid and fold in the seasoned shrimp and chicken and the sliced andouille sausage. You can use whatever you want in this recipe, as long as you keep the quantities accurate. These easy and comforting recipes offer healthier ways to enjoy the classic rice dish. Win, win! 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. Step 3: Make the Jambalaya Rice Mixture. Quick question--how much is one serving? It's a dish that the whole family will love. What's the Difference Between Syrah and Shiraz? Most of all, the role of rice distinguishes gumbo and jambalaya. All 2 cloves garlic, minced. 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. You can also make it with leaner meats, like turkey. The brown color is achieved because the meat is first cooked in the pot alone, and allowed to brown and caramelize. Add the uncooked rice, chicken, and sausage to the pot. 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? 1 (14 ounce) can of fire roasted diced tomatoes with juice or crushed tomatoes, Optional to add an 8 ounce chicken breast that is cooked and shredded (although it is not used in this recipe in the images. Season with salt to taste. A flavor explosion! Pinning , I am passionate about eating healthy, seasonal, whole foods and cooking easy, simple and delicious meals. Place chicken in the pot and brown chicken on all sides, working in batches, you don't want to overcrowd the pot. Jambalaya also includes a variety of vegetables like bell peppers, onions, and celery. It is so filling and full of flavor, I can probably eat it every week. We don't know how exactly gumbo came together. What's the Difference Between Stock and Broth? Regarding working out with dumbbells, its important not to add too much weight too soon because that could result in injury if you are unfamiliar with the correct body positions. 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. Add another 1 Tbsp olive oil to the pot. Beyond that, the specifics of the dish are completely to taste and to tradition. Step 4: Combine. Those are my favorite meals too. Lets take a look at how you make a classic Creole Jambalaya. This is not too high for the main meal, but it may not be enough for an entire day. Slow Cooker Jambalaya See our entire collection of Cajun and Creole recipes. I am so ready for this cold weather to go away though. Awesome! 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. Ive never made Jambalaya before, but this recipe sounds pretty straightforward (and delicious!). Cover and cook on low, simmering for 35 to 40 minutes, until the liquid is absorbed. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. The cholesterol content of jambalaya is pretty high, which means that its not a healthy food! 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. Its already March and I m hoping that it will start to warm up soon. In a small bowl combine salt, pepper, thyme, basil and cayenne pepper. Macarons vs. Macaroons: What's the Difference? Enjoy! 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. Most comfort food is all about the protein and the starch (roux's and all) anyway. Your email address will not be published. Add the thyme and rice, and cook 3 more minutes. Replies to my comments Roux is only used in soupy dishes like gumbo or touffe. You can also thicken the jambalaya sauce by whisking in 1 tablespoon of cornstarch at the end. Whether or not a jambalaya is healthy partly depends on what your idea of "healthy" is. Its also very high in carbs, so its not good food for those who are trying to lose weight. You can easily overeat on unhealthy, processed foods that are high in fats and carbs, especially when something is as delicious as Jambalaya. Both contain the Holy Trinity of Cajun cooking, which consists of bell peppers, celery, and onion. 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. My husband lovesspicy food and heeven adds a dash of Sriracha to hisbowl. This is slightly lower than most other meals, but still not as low as some other dishes such as salads or vegetables. Add the green onions, parsley, lemon juice and shrimp and simmer, covered, for another 15 minutes. Add the garlic and cook for 30 more seconds. LOVE THIS DISH! Thanks You!!!! Jambalaya Nutrition Facts Check the nutrition facts of the the best recipe for Jambalaya! Phillip is also a NASM Certified Nutrition Coach (CNC) and a NASM Certified Personal Trainer (CPT). The other vegetables and oils used are super healthy, and make an outstanding dish. ), 25 Healthy Russian Foods (Is Russian Food Healthy? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Many thicken gumbo with fil, a powder of ground sassafras that adds an earthy, herby flavor to the pot. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. The word gumbo likely came from a West African word for okra or a Choctaw word for fil. Seafood is a common ingredient in Jambalaya, but local recipes may also include any type of game caught that day. Now that we know how to make classic Jambalaya, lets take a look at the nutrition facts of one serving of Jambalaya. Save to My Recipes. This jambalaya recipe is so flavorful and delicious. 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. Why Are Vietnamese People So Thin? So, next time youre wondering how you can lose some weight, remember that you need to build some muscle and track your calories to your specified amount. In a Dutch oven, heat oil over medium-high heat until shimmering. Directions: Set a large heavy pot, preferably a cast iron Dutch oven, over medium-high heat. 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). Thanks for stopping by Lauren and for your kind words! Add the garlic, onions, celery and jalapeno, and saute for about 10 minutes, until fragrant. This keto-friendly Jambalaya recipe is the easiest keto dinner to make in one pot in less than 30 minutes. Add the liquid to the pot and stir to combine all the ingredients well. Source (NASM). (3 Tips For Weight Loss). This is great news if you are trying to lose weight, or if you eat a low-fat diet. Cajun, healthy jambalaya recipe, one pot jambalaya, Instant Pot Hoppin John (Black-Eyed Peas and Rice). This Jambalaya is certainly loaded with healthy and nutritious ingredients. Jambalaya originated in Louisiana, and like a lot of creole cooking, has a little bit of Spanish and French influence. Thanks for the great post! Adding more meat also means that you can cut down on carbs, which is always a good idea. Authentic Cajun Jambalaya Recipe Yield: 6 servings Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour You dont have to cook it all the way through as it will be cooked later on. This recipe is quick enough that you can make it for dinner when you have time for just one meal! Add the canola oil to the pan, and cook the celery, green pepper, and garlic for 3 to 5 minutes, until tender. And remember to keep your other health habits in check, including exercising regularly and getting enough sleep. (5 Tips For Weight Loss), Is Jambalaya Healthy? I love being able to throw all my ingredients into one pot and let it simmer away on the stove while I take care of other things. Creole Jambalaya is made with tomatoes, while Cajun Jambalaya only uses the holy trinity which is celery, green bell peppers, and onion. (5 Tips For Weight Loss), Is It Safe To Eat Beef Tartare? She also holds a nutritional science degree. Creamy Pan Seared Italian Scallops (Dairy-Free), Best Broccoli Grape Salad With Crunchy Pecans . Place chicken pieces in the pot and brown chicken on all sides, working in batches, you dont want to overcrowd the pot. What's the Difference Between Creole and Cajun Cooking? Your photos are fantastic! Traditional jambalaya is made with green bell peppers, but you can use green, yellow, or orange peppers (or a mix) for this dish. The statements on this website have not been evaluated by the food and drug administration. Also evidence of Louisiana's French influence, the trinity of celery, bell pepper, and onion made its way into the dish at some point. Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Is Pocky Healthy? Rub the chicken with the remaining 2 tablespoons oil and 2 tablespoons of the Creole seasoning in a medium bowl until evenly coated. Increase the broth from 2 cups to 3 cups. 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 Another signature of great jambalaya is the rice. 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. Dice one onion, three ribs of celery and one small bell pepper. Jambalaya is a classic New Orleans dish made with rice,vegetables and meat- usually a combination of sausage with chicken or shrimp. The key aspect is to understand how many calories you need to consume in a day, whether you have a sedentary lifestyle or an active lifestyle, and to make sure not to overeat on your total calories for the day. You should also be aware that the rice is cooked in oil, which may contribute to the high fat and sodium content. Spanish colonists and West African slaves both shaped jambalaya as we know it. Place the chicken thighs, sausage, peppers, celery, and jalapeno on a large (1117 inches or larger) rimmed sheet pan. What's the Difference Between White, Yellow, and Red Onions? The answer is through trial and error and finding a calorie range that allows you to lose 1-2 pounds of fat per week. (5 Tips For Weight Loss), Aspire Fitness, 398 Lemon Creek Dr. Unit J, Walnut, CA, United States, Is Spaghetti Bolognese Healthy? (5 Tips For Weight Loss), Is Beef Stroganoff Healthy? (5 Tips For Weight Loss), Is Bread Pudding Healthy? The daily amount of sodium intake should be less than 2,300 mg, according to the American Heart Association. (5 Tips For Weight Loss), 25 Healthy French Foods (Is French Food Healthy?). Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. Be sure to label it and add the date. Jambalaya has a lot of calories, so youll probably have to eat less than the average person. Okra, fil, and tomatoes reflect a Creole influence. Bring to a boil then lower the heat until the liquid is gently simmering. 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. All in all, precision and correctness are not the goal of Creole and Cajun cooking. I will be trying your version, even though I'm a new Orleans girl..lol but your version does seem healthier, This sounds delicious! Pour the chicken broth into a measuring cup and if needed, add enough water so that you have 3 cups of liquid. 300g large raw prawns. Add garlic and saute for an additional 2 minutes. (3 Tips For Weight Loss), Are Gyros Healthy? Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. And I am so glad you enjoy this jambalaya! My favorite basic ingredients for cooking onions, garlic, peppers, celery, and tomato. Sausage links either lean, and natural with not nitrates added or use chicken sausage. 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Cook for 4-5 minutes or until vegetables have softened Between Creole and Cajun cooking rinse rice... - Melt the butter in a small bowl combine salt, pepper,,! Game caught that day West African word for fil large pot keep the quantities accurate, herby flavor to pot. Warm up soon other vegetables and meat- usually a combination of cultures has created a and. Easy and comforting recipes offer healthier ways to enjoy the classic rice.. Is achieved because the meat is first cooked in the pot to keep your other health habits in,! You should also be aware that the rice thoroughly, running under water until the liquid to pot. Workouts and movements how do you know how many calories to consume daily, lets out... A healthier version of jambalaya is a classic New Orleans dish made with,! Of fat per week not good food for those who are trying lose!, fil, a powder of ground sassafras that adds an earthy, herby flavor to the Heart... Like gumbo or touffe the lid and fold in the pot and allowed to brown and caramelize partly... Label it and add the uncooked rice, vegetables and oils used are super healthy, and.... Of Cajun cooking am so ready for this cold weather to go away.... Family will love for about 10 minutes or until vegetables have softened pour the chicken with the remaining tablespoons... Medium-Low for 10 minutes, until browned on both sides, about 3 minutes increase the broth from 2 to... Still not as low as some other dishes such as salads or vegetables fat per week of game that! The best recipe for jambalaya parsley, lemon juice and shrimp and simmer on medium-low 10... Goal of Creole cooking, has a little bit of Spanish and French.., Yellow, and sausage to the pot and stir to combine all the well. Oven or a large pot the end Difference Between White, Yellow, and tomato it is so and... Best Broccoli Grape Salad with Crunchy Pecans it every week and cook 3 more minutes oven or a Choctaw for. 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Three ribs of celery and one small bell pepper Choctaw word for okra or Choctaw... Word for okra or a Choctaw word is jambalaya healthy okra or a Choctaw word fil! Boil then lower the heat until the water runs clear covered, for another 15.. African word for fil first cooked in the pot and brown chicken on all sides, in. Stir to combine all the ingredients well classic New Orleans dish made with rice chicken.