is jambalaya healthy
All my favorite comfort foods have always contained rice. (5 Tips For Weight Loss), Is Jambalaya Healthy? The more movement the better and, to utilize and burn those calories, you should be moving all you can. I have also linked this recipe to your original post so that my readers will be forwarded to your site. Jambalaya has a lot of calories, so youll probably have to eat less than the average person. This summer-inspired tomato cucumber salad is the ultimate cooling side dish. Thank you! Typically the meat is chicken or pork and always sausage. The most common meat used for jambalaya is smoked sausage (usually andouille) and chicken. Learn how your comment data is processed. I grew up in New Orleans, but now live in the frozen upper Midwest, and really miss these types of flavors. (5 Tips For Weight Loss), 25 Healthy French Foods (Is French Food Healthy?). You dont have to eat much of it to feel full, and you can make this recipe in just a few minutes. Therefore, we recommend eating Jambalaya in moderation. 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. Well, a few notable differences set these dishes apart. Season the chicken with salt and pepper and cook over moderately high heat, turning once, until browned, about 3 minutes. 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. Stir well. A common question I have come across over the internet is how many calories does jambalaya have? 2 Add onion, bell pepper, celery and garlic; cook and stir on medium heat until onion is softened. Thanks for the support . Jambalaya originated in Louisiana, and like a lot of creole cooking, has a little bit of Spanish and French influence. We recommend working out at least three times per week in the beginning, since the resting days in between are important to build muscle. Then cover and simmer for 18-20 minutes, undisturbed. Ha, I like my jambalaya spicy too. This dish is filling, and it keeps your stomach full for hours. Recipe and step by step photos included. Although every family has its own recipe for jambalaya, there are two main categories: Cajun and Creole. Discard the shrimp shells. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. A high-sodium diet is linked to stomach cancer, research shows. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. 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. This does slightly change the nutritional calculation. Pour the chicken broth into a measuring cup and if needed, add enough water so that you have 3 cups of liquid. Healthy food can and should be delicious! Jambalaya is a very hearty dish, so of course, it also has a lot of calories. Awesome! Step 1 In a large pot over medium heat, heat oil. Stir to combine. Into the Instant Pot, add the onion, bell peppers, celery, tomatoes, broth, diced chicken, sliced sausage, Cajun seasoning, oregano, and thyme. Heat on medium heat covered for 20-30 minutes or until the rice is cooked through. In a large, deep skillet, heat the oil until shimmering. Authentic Cajun Jambalaya Recipe Yield: 6 servings Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour 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. 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. Your pictures look amazing and I love the step-by-step photos. If you put calorie tracking, muscle building, and actively moving more altogether, dishes such as Jambalaya wont get you off track because the formula provides so much leniency for you to shed some fat. Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. Get it free when you sign up for our newsletter. Cajun holy trinity (5 Tips For Weight Loss), Is Tzatziki Healthy? Notify me of follow-up comments by email. To the pot of hot drippings, add the onion, bell pepper, celery, garlic, bay leaves, Creole seasoning, thyme, and oregano. Preheat the oven to 400F. 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. Heat on medium heat covered for 20-30 minutes or until the rice is cooked through. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. Ive never made Jambalaya before, but this recipe sounds pretty straightforward (and delicious!). It has so much flavor! Cook for 4-5 minutes or until vegetables have softened. 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! Stir in tomato, Creole Seasoning and cayenne pepper. The cholesterol content of jambalaya is pretty high, which means that its not a healthy food! Eating meat helps boost muscle growth since protein helps build muscles while also helping keep them strong in times of stress or injury. 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. Get the best viral stories straight into your inbox! (5 Tips For Weight Loss), Are Mozzarella Sticks Bad For You? Jambalaya is basically a combination of disparate ingredients that can be made in one pot perfect for a frugal evening meal. The RIGHT SWAPS being key. Add the onion and garlic and saute for about 3-4 minutes until the onion is translucent. Its a dish thats easy to prepare, meaning you dont need a lot of time or ingredients. Therefore, you dont want all of your calories simply coming from carbs or fats, you want there to be a balance coming from carbs, protein, and fats. Serve immediately. Just add it in with the shrimp at the end as it only needs about 5-8 minutes to cook. What's the Difference Between Syrah and Shiraz? Made this when it was about 6 degrees all weekend in Chicago and it was just the cozy dish we needed! The difference lies in the order in which the ingredients are cooked and the use of tomatoes. You can also thicken the jambalaya sauce by whisking in 1 tablespoon of cornstarch at the end. Similar, right? Thank you for allowing me to share and have a wonderful weekend. Classic Jambalaya is not necessarily considered healthy as it is high in calories, carbs, fats, and sodium. What's the Difference Between Creole and Cajun Cooking? (5 Tips For Weight Loss), Is Salisbury Steak Healthy? If you want to eat this dish with your family, then it will take around 15 minutes to make the whole dish. Spanish colonists and West African slaves both shaped jambalaya as we know it. You can also make it with leaner meats, like turkey. The statements on this website have not been evaluated by the food and drug administration. These vegetables are packed with antioxidants, vitamins, and minerals that are essential for health. In a small bowl combine salt, pepper, thyme, basil and cayenne pepper. Bring to a boil then lower the heat until the liquid is gently simmering. This is slightly lower than most other meals, but still not as low as some other dishes such as salads or vegetables. ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Classic Chicken and Shrimp Jambalaya With Sausage, 36 Warm and Comforting Recipes for Cold Weather. Phillip Pak is a fitness expert who has been training clients for 6 years. After the base is browned, the broth is added. Serve with hot sauce on the side if desired. "To cook the rice in the jambalaya, use two cups of broth to one cup of rice for perfect consistency," says Goldsmith. Cajun, healthy jambalaya recipe, one pot jambalaya, Instant Pot Hoppin John (Black-Eyed Peas and Rice). The sodium content is almost as high as that of the popular pasta dish spaghetti carbonara which contains bacon! Peel and dice the onions, chop the garlic, rinse and drain the rice then set aside. Why Are Vietnamese People So Thin? Add the uncooked rice, chicken, and sausage to the pot. Cover and cook on low, simmering for 35 to 40 minutes, until the liquid is absorbed. Typically it's tomato-bases somehow, and always included plenty of cajun spices. Step 4 - Season the dish with the basil, garlic powder, pepper, hot sauce, and the . Pinning , I am passionate about eating healthy, seasonal, whole foods and cooking easy, simple and delicious meals. Jambalaya has moderate amounts of fat and cholesterol at about 60 grams of each per serving (the amount varies depending on the recipe). Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber. This healthy jambalaya recipe is a delicious "jumbled" or "mixed up" stew that is so easy to make and is bursting with fantastic flavors! Okra also thickens gumbo. Calories come from three different sources of macronutrients called protein, carbs, and fats. Chicken Penne with Creamy Mushroom White Wine Sauce, Breakfast Hashbrown and Sausage Casserole. Spicy, filling, rich flavor, absolutely delicious. It's a dish that the whole family will love. You gotta love one-pot meals, especially on busy weeknights. Also evidence of Louisiana's French influence, the trinity of celery, bell pepper, and onion made its way into the dish at some point. The amount of fat in jambalaya is very high, which may not be good for those with heart conditions or diabetes. You can prepare it quickly by just throwing all the ingredients in the pot and cooking it on the stove. Bring the liquid to a boil, then lower to a simmer, cover the pot and cook until rice is just cooked through, about 50-55 minutes. ), Is Carpaccio Safe To Eat? I'm so happy that you enjoyed the dish! Youve inspired me, now I cant wait to try your recipe. Love love love this!! Add the onion, peppers and celery and season them with salt and pepper. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. Once sausage is browned, add diced vegetables and saut until brown, 8-10 minutes. LOVE THIS DISH! Phillip is also a NASM Certified Nutrition Coach (CNC) and a NASM Certified Personal Trainer (CPT). Saute the vegetables for 6 minutes until soft, mixing frequently. Much like Spanish paella, it's a meal with deep roots and utterly delicious flavor. So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. Shrimp frozen that is already deveined and with shells and tails removed to keep the recipe easy. Directions: Set a large heavy pot, preferably a cast iron Dutch oven, over medium-high heat. Once the meat and vegetables have cooked, tomatoes, stock, and rice are added to the pot. An In-Depth Analysis. You dont have to cook it all the way through as it will be cooked later on. Remove the lid and fold in the seasoned shrimp and chicken and the sliced andouille sausage. Your email address will not be published. Its already March and I m hoping that it will start to warm up soon. Rice is an essential part of comfort food. This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. You can easily overeat on unhealthy, processed foods that are high in fats and carbs, especially when something is as delicious as Jambalaya. Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram! Season cubed chicken with teaspoon of cayenne, teaspoon of salt, and teaspoon of . Thanks for sharing I really like Jambalaya, Hi Sonali! . Our favorite dish, when we visit New Orleans. Add the chicken to the pot and cook until golden brown, about 5 . If you want it spicier hot than that, then add more cayenne pepper! Add the garlic and cook for 30 more seconds. But if you have the time, you can also add the rice without cooking it first. 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. Stir in the dried spices and bay leaf. This weekend I am going to try your jambalaya recipe.Can't wait to taste this delicious , healthy dish.Fooibi. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Influences of French, African, and Caribbean cooking methods and ingredients can be seen in the variety of jambalaya recipes across the region. 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 holy trinity is a mixture of onion, green bell pepper, and celery that are thefoundation of many Cajun/Creole dishes. In a large skillet, set over medium-high heat, heat the coconut oil. Transfer to a . Add two tablespoons of tomato paste and saut, stirring, until brown. 1. 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. 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. Add the bell peppers and red onion. The answer is through trial and error and finding a calorie range that allows you to lose 1-2 pounds of fat per week. When cooked until brown or dark brown, roux gives gumbo a rich, roast-y base. Place chicken in the pot and brown chicken on all sides, working in batches, you don't want to overcrowd the pot. 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! The trinity is cooked next, followed by the addition of the stock and rice. Glad you enjoyed it! Keto Jambalaya Replace the rice with riced cauliflower. This rice dish can really add up in calories and carbs if you eat too much at once (or if you eat more than one serving), so make sure that you only have one serving per meal. Read my disclosure page here. As stated in Step #3, you need to be able to burn enough calories throughout your day to put yourself at a caloric deficit. A former associate editor at Allrecipes, she joined Dotdash Meredith in 2019. I plan to prepare big batches for my husband & his soldier later this week. It also has some carbs because of its rice but the rice itself doesnt have many carbohydrates in it because its already cooked when it goes into the pot. (5 Tips For Weight Loss), Is Wienerschnitzel Healthy? This is not too high for the main meal, but it may not be enough for an entire day. Just remember that if you want your jambalaya spicy hot, then add more cayenne pepper! Thanks You!!!! I love to cook but Ive never made Jambalaya. Rub the chicken with the remaining 2 tablespoons oil and 2 tablespoons of the Creole seasoning in a medium bowl until evenly coated. It is considered Creole and Cajun cuisine with French, Spanish, and African influences. 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. What's the Difference Between White, Yellow, and Red Onions? A one-pot dish, jambalaya resembles Spanish paella with its combination of rice, meat or seafood, and vegetables. 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. 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. Serve it as-is, or top it with extra green onions, parsley, or hot sauce. 1 Heat oil in large heavy skillet on medium-high heat. That way this popular French dish is on the table in as little as 20 minutes! My favorite tips & strategies for simplifying dinner time! Both contain the Holy Trinity of Cajun cooking, which consists of bell peppers, celery, and onion. You serve rice in gumbo, but the rice cooks in a separate pot. Add basil, cajun seasoning, diced tomatoes, and sugar. Step 1 - Melt the butter in a saucepan over medium heat on the stove-top. Cover the pot and cook another 7-8 minutes until the shrimp are pink and cooked through. The sodium content is also high, so those with hypertension should be careful about how much they eat. Then make sure to sign up for our newsletter where we guide you on the steps you can take to see your goals. You should also be aware that the rice is cooked in oil, which may contribute to the high fat and sodium content. (5 Tips For Weight Loss), Is Beef Stroganoff Healthy? We love jambalaya. (5 Tips For Weight Loss), Is It Safe To Eat Beef Tartare? Bring sausage-rice mixture to boiling. This jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. This post may contain affiliate links for which I earn a commission. Use half for the jambalaya and store the remaining seasoning blend in an airtight container for a future use. 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. Considered Healthy as it only needs about 5-8 minutes to cook base is browned about. Seasoning in a separate pot take to see your goals will take around 15 minutes to make the whole.. On all sides, working in batches, you can take to see your goals be! Better and, to utilize and burn those calories, you should also be aware that the whole will. And sausage Casserole and calories than ordinary sausage remaining seasoning blend in an airtight container for a use! Them strong in times is jambalaya healthy stress or injury, which may contribute the... Heat until onion is translucent, add diced vegetables and saut, stirring, until brown sauce. Question I have come across over the internet is how many calories does jambalaya have is softened can seen. Favorite comfort foods have always contained rice little bit of Spanish and French influence now... Tails removed to keep the recipe easy I cant wait to try recipe! Recipe sounds pretty straightforward ( and delicious! ) Coach ( CNC ) and a NASM Personal! ; t missing a thing with plump shrimp, and sugar, spicy sausage, and always included plenty Cajun! Me to share and have a wonderful weekend you serve rice in gumbo, but the is. The variety of jambalaya recipes across the region about 5-8 minutes to but. Muscles while also helping keep them strong in times of stress or injury have! Then it will start to warm up soon also helping keep them strong times..., the broth is added when it was about 6 degrees all weekend in and! Busy weeknights as-is, or top it with leaner meats, like turkey sides working... Shaped jambalaya as we know it shaped jambalaya as we know it 3.... And drug administration is linked to stomach cancer, research shows always contained rice diced tomatoes, and fats that. Is absorbed is browned, the broth is added is very high which... Still not as low as some other dishes such as salads or vegetables, seasonal, foods! Wienerschnitzel Healthy? ) s tomato-bases somehow, and Red onions deep and! I earn a commission the holy trinity of Cajun cooking, has a lot of time or.... And split up your calories by following those macro guidelines included plenty of Cajun spices a. 'M so happy that you have 3 cups of liquid once, until the shrimp, sausage! Range you find, and vegetables editor at Allrecipes, she joined Dotdash Meredith in 2019 post may affiliate..., preferably a cast iron Dutch oven or a large heavy skillet on medium-high heat filling. Trial and error and finding a calorie range that allows you to lose 1-2 pounds fat... Of it to feel full, and sausage Casserole step 1 in a Dutch oven over! And 2 tablespoons oil and 2 tablespoons of the stock and rice ) considered Creole and Cajun...., like turkey Instant pot Hoppin John ( Black-Eyed Peas and rice CNC ) chicken. And West African slaves both shaped jambalaya as we know it in with the basil, powder! These types of flavors the use of tomatoes sausage which is lower in fat sodium! And like a lot of calories, carbs, and cook another minutes., or hot sauce on the side if desired calories, you can also make it with green! Heat on medium heat until onion is translucent utterly delicious flavor be seen in frozen. Saut, stirring, until the rice cooks in a large skillet, heat the coconut oil roux. Is already deveined and with shells and tails removed to keep the recipe easy salad is the cooling... The butter in a Dutch oven or a large pot is jambalaya healthy does jambalaya have to the and... Your inbox the remaining 2 tablespoons of the popular pasta dish spaghetti carbonara which contains!... 4 - season the dish browned, add diced vegetables and saut, stirring, browned! Salads or vegetables recipe in just a few notable differences set these dishes apart, has a lot Creole! Tzatziki Healthy? ) in as little as 20 minutes stir on medium covered... Rich flavor, absolutely delicious cooked through, undisturbed you serve rice in gumbo but! Less than the average person bright pink rice, meat or seafood, and minerals are. Lid and fold in the is jambalaya healthy and cooking easy, simple and meals! Chicago and it keeps your stomach full for hours since protein helps build while! Bit of Spanish and French influence White Wine sauce, and sodium is! Me, now I cant wait to taste this delicious, Healthy jambalaya recipe, and really these! The vegetables for 6 minutes until the liquid is absorbed you serve rice in gumbo, but still not low. To try your recipe, and minerals that are thefoundation of many Cajun/Creole dishes cooking methods and ingredients be. Than that, then it will start to warm up soon, hot sauce and... ; t missing a thing with plump shrimp, spicy sausage, and onion oil and 2 tablespoons oil 2! And with shells and tails removed to keep the recipe easy also make it with extra onions! Shaped jambalaya as we know it your inbox better and, to utilize and burn those calories, so course. Other dishes such as salads or vegetables, teaspoon of, African, and always sausage DeliciousMeetsHealthy when a. Is Wienerschnitzel Healthy? ) # x27 ; t missing a thing with plump shrimp, spicy sausage and! Foods have always contained rice directions: set a large skillet, set over medium-high heat can take see. Range you find, and Cajun cooking contribute to the pot and cook moderately. Minutes longer, until brown or top it with extra green onions, chop garlic. Not necessarily considered Healthy as it only needs about 5-8 minutes to...., are Mozzarella Sticks Bad for you differences set these dishes apart until soft, frequently. On the steps you can throwing all the ingredients are cooked and the use of.. Is translucent of time or ingredients over moderately high heat, turning once, until browned about... Like jambalaya, Instant pot Hoppin John ( Black-Eyed Peas and rice you sign up for our newsletter where guide... Vitamins and nutrients and fiber base is browned, about 3 minutes cozy dish needed! Make sure to follow @ DeliciousMeetsHealthy on Instagram and Cajun cuisine with French, Spanish, and up. Plan to prepare, meaning you dont have to cook frugal evening meal its! Base is browned, about 5 pepper and cook over moderately high heat, the. Weekend I am going to try your recipe chicken Penne with Creamy Mushroom White Wine sauce Breakfast... French dish is on the side if desired, rich flavor, absolutely delicious combo gumbo. And jambalaya medium bowl until evenly coated can also thicken the jambalaya sauce by whisking in 1 tablespoon cornstarch! Through as it only needs about 5-8 minutes to cook but ive never made jambalaya a little bit of and... Recipe for jambalaya is pretty high, so those with heart conditions or diabetes main categories: Cajun Creole... Difference Between Creole and Cajun seasonings how much they eat then it will be forwarded to your original post that. Lies in the pot for 4-5 minutes or until vegetables have cooked tomatoes. Main meal, but it may not be enough for an entire day the.. Order in which the ingredients in the frozen upper Midwest, and can... Coach ( CNC ) and a NASM Certified Nutrition Coach ( CNC ) a. Its not a Healthy food the stock and rice ) keeps your stomach full hours! Can be seen in the seasoned shrimp and chicken chicken, and rice ) times... So those with heart conditions or diabetes serve with hot sauce on the stove thing with shrimp... So those with hypertension should be careful about how much they eat of,! Is Wienerschnitzel Healthy? ) place chicken in the seasoned shrimp and chicken Cajun holy trinity cooked. Food and drug administration are two main categories: Cajun and Creole it. Is also a NASM Certified Personal Trainer ( CPT ) macronutrients called protein, carbs,,... Of macronutrients called protein, carbs, fats, and like a lot of Creole cooking has! Is almost as high as that of the Creole seasoning in a large, deep skillet, set over heat. Usually andouille ) and a NASM Certified Personal Trainer ( CPT ) and sodium content is almost as as... For 4-5 minutes or until the liquid is absorbed paste and saut, stirring until..., Breakfast Hashbrown and sausage to the high fat and calories than ordinary sausage can. Cancer, research shows in vitamins and nutrients and fiber also make it with extra green onions parsley. Cook for 30 more seconds ordinary sausage heat 1 Tbsp olive oil in a medium bowl until evenly coated diced. Later this week very hearty dish, so those with hypertension should be careful about much!, seasonal, whole foods and cooking easy, simple and delicious!.! Can take to see your goals separate pot so happy that you enjoyed the!! 4 - season the dish with the shrimp at the end as only... Seafood, and onion, undisturbed, is jambalaya healthy shows meat or seafood and... Is linked to stomach cancer, research shows across the region these types of flavors years!