In some cases crayfish and shrimp are incorporated. But our families not so much, I always have to be careful when I cook for them. Set aside until ready to use. Mix well and cook until all the vegetables and herbs are incorporated. This dish begins with the holy trinity of vegetables (onion, celery, and bell pepper) and meat being cooked together. 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! It has so much flavor! Add the Worchester sauce, Sriracha sauce, chicken stock and bring to a boil. Most of all, the role of rice distinguishes gumbo and jambalaya. Authentic jambalaya consists of meat and vegetables mixed with rice and Cajun spices (you can also learn more here). It is so filling and full of flavor, I can probably eat it every week. Published April 15, 2021 Danielle Fahrenkrug | This post may contain affiliate links which wont change your price but will share some commission. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. Cook until soft, about 5 minutes, then stir in chicken and season . He loved it! Rinse the rice thoroughly, running under water until the water runs clear. After the base is browned, the broth is added. You can easily overeat on unhealthy, processed foods that are high in fats and carbs, especially when something is as delicious as Jambalaya. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. Garnish jambalaya with reserved scallions before serving. Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram! 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. What's the Difference Between Mexican Cuisine and Tex Mex? Like Creole food itself, gumbo has its roots in African, French, Spanish, and Native American cooking. Tomato Cucumber Salad. The 15 Fat Burning Meals Cookbook features our favorite recipes that you can use to get closer to your fitness goals. Jambalaya is not necessarily considered "healthy," as it is high in calories, carbs, fats, and sodium. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. This turned out amazing! Once you know your calorie intake based on your weight and height, you can then decide how much you want to decrease it. Once the meat and vegetables have cooked, tomatoes, stock, and rice are added to the pot. (5 Tips For Weight Loss), Are Pierogies Healthy? In a small bowl combine salt, pepper, thyme, basil and cayenne pepper. Gumbo is simmered for several hours and is almost universally served over rice. ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Classic Chicken and Shrimp Jambalaya With Sausage, 36 Warm and Comforting Recipes for Cold Weather. (5 Tips For Weight Loss), Is Wienerschnitzel Healthy? (5 Tips For Weight Loss), Is Tzatziki Healthy? 2 cloves garlic, minced. (5 Tips For Weight Loss), Aspire Fitness, 398 Lemon Creek Dr. Unit J, Walnut, CA, United States, Is Spaghetti Bolognese Healthy? 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. I plan to prepare big batches for my husband & his soldier later this week. 2 Lightly spray a large non-stick frying pan with olive oil and heat over medium heat. The daily amount of sodium intake should be less than 2,300 mg, according to the American Heart Association. Your photos are fantastic! Drizzle with half of the melted butter and sprinkle with half of the Cajun seasoning. Garnish with more parsley or green onions. A soffritto-like trinity of onion, bell peppers and celery are also included, along with rice, chili's, seasonings and broth. One serving of Healthy Jambalaya only has 391 calories with a macronutrient ratio of 28 grams of carbs, 23 grams of protein, and 20 grams of fat. Originating in 18th century south Louisiana, it is a recipe passed down through families with endless variations. However, a good place to start is to multiply your body weight by 12 or to use an online TDEE (Total Daily Energy Expenditure) calculator. 2023 Habit Forge | All Rights Reserved |. 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 And just like gumbo, red, tomatoey versions of jambalaya belong to Creole cuisine. (5 Tips For Weight Loss), Is Bread Pudding Healthy? Low carb keto jambalaya with cauliflower rice is an easy, healthy one-pot meal in 30 minutes -- with just as much flavor as the original. Add chicken broth, rice, and meat back to the pan. 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. 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. This Jambalaya has a nicespicy flavor, but not too much that you cant eat it. In this healthy stuffed peppers recipe, a delicious jambalaya filling of chicken and Cajun spices gets baked inside of bell peppers. What is your favorite comfort winter food? What a great recipe! With this cookbook, youre never more than a few steps away from a down home dinner. Jambalaya is not necessarily considered healthy, as it is high in calories, carbs, fats, and sodium. Directions for both are included in the printable recipe below. 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. (5 Tips For Weight Loss), Is Beef Stroganoff Healthy? My husband lovesspicy food and heeven adds a dash of Sriracha to hisbowl. (5 Tips For Weight Loss), 25 Healthy French Foods (Is French Food Healthy?). Much like Spanish paella, it's a meal with deep roots and utterly delicious flavor. Hi! 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. Brown sausage in a little oil in a Dutch oven over medium-high heat. Those are my favorite meals too. The statements on this website have not been evaluated by the food and drug administration. Add onions, garlic, celery, and bell pepper and saute. 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. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. Use half for the jambalaya and store the remaining seasoning blend in an airtight container for a future use. Ive never made Jambalaya before, but this recipe sounds pretty straightforward (and delicious!). So, if you want to lose 1 to 2 pounds per week, we suggest you start with 100 calories less than what you are currently consuming and see if you notice a difference within a week. Add a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. Most jambalaya recipes don't call for thickeners like roux or okra, though some people use cornstarch as a thickener if the dish needs it. Just add it in with the shrimp at the end as it only needs about 5-8 minutes to cook. Mary Claire Lagroue works as an associate commerce editor at Food & Wine. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. You can also make it with leaner meats, like turkey. Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Is Pocky Healthy? As this is a cajun jambalaya it contains no tomatoes. Jambalaya is basically a combination of disparate ingredients that can be made in one pot perfect for a frugal evening meal. Stir well. Add the shrimp to the same pan and brown for 2-3 minutes. 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. Saute the vegetables for 6 minutes until soft, mixing frequently. I served mine with a wild rice blend, specifically Lundberg Jubilee rice, which is whole grain and gluten free. Jambalaya Nutrition Facts Check the nutrition facts of the the best recipe for Jambalaya! Most importantly, the rice is cooked in the jambalaya. (5 Tips For Weight Loss), Why Are Europeans So Skinny? 11 Gumbo Cooking Mistakes You May Be Making. After youve figured out how many calories you need to consume daily, you need to make sure that you exercise regularly and increase your activity level. (Do not add the rice.) I would love to hear from you how you like it! Both contain rice. Add carrot, spring onion and heated rice and cook . Thanks for the support . 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. As you know, gumbo uses roux. A high-sodium diet is linked to stomach cancer, research shows. 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. It's a perfect one-pot meal that the whole familywill love. xo Ally. All my favorite comfort foods have always contained rice. Learn how your comment data is processed. I actually love anything that you throw a bunch of stuff into and out comes dinner Great job. Unlike gumbo, some jambalayas contain diced ham, another French contribution. Great health and fitness are all about calorie or energy balance, which means that you can still eat your fats and carbs, and stay in shape. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. Therefore, we recommend making a healthier version of this dish to reduce the calorie amount, as well as the carbs, fats, and sodium. (3 Tips For Weight Loss). All you need are a set of dumbbells, such as these adjustable dumbbells, and a reliable treadmill such as the Bluefin Fitness Treadmill that tracks your calories and youre on your way to controlling the number of calories you burn. Our favorite dish, when we visit New Orleans. (5 Tips For Weight Loss), Is Ranch Dressing Bad For You? Serve with hot sauce on the side if desired. Stir in the shrimp, lemon juice and half the scallions. See our entire collection of Cajun and Creole recipes. Salt, pepper, thyme, basil and cayenne pepper this week best recipe for jambalaya 1 olive... 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