is jambalaya healthy

Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. Heat on medium heat covered for 20-30 minutes or until the rice is cooked through. The brown color is achieved because the meat is first cooked in the pot alone, and allowed to brown and caramelize. Im so excited to try this recipe! 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. It also leads to high blood pressure, bloat, and water retention. Therefore, we recommend eating Jambalaya in moderation. In a large pot, on medium-high heat the oil and add the red peppers, green peppers, onion, garlic and celery. Once you get all of theingredients in the pot, it can just simmer away on the stove while you take care of otherthings. There are a few factors that determine your daily calorie intake. Loved this Recipe? xo Ally. And now, my family's new favorite one-pot dish is this Healthy Jambalaya! A high-sodium diet is linked to stomach cancer, research shows. Discard the shrimp shells. 1 Heat oil in large heavy skillet on medium-high heat. Cook for 3 to 4 minutes stirring frequently, until the chicken begins to brown. Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking. I am saving this NOW, That looks delicious! 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. ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Classic Chicken and Shrimp Jambalaya With Sausage, 36 Warm and Comforting Recipes for Cold Weather. As you know, gumbo uses roux. It's a dish that the whole family will love. Some of my favorite one-pot dishes are my Marry Me Chicken, Easy Healthy Chicken and Dumplings, and my Award-Winning Shrimp Saganaki (Greek Shrimp with Feta). Simmer 20 minutes then strain the liquid, reserving it. First on medium-high heat the olive oil on the stove and add the vegetables. Optional to garnish at the end with green onion or fresh chopped cilantro for a pop of color! What's the Difference Between Mexican Cuisine and Tex Mex? Im an ER doctor, trained chef, mom, recipe developer, and cookbook author. You dont have to cook it all the way through as it will be cooked later on. 2 cloves garlic, minced. 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. Roux, a mixture of equal parts fat and flour, thickens gumbo. Don't subscribe Step 1 - Melt the butter in a saucepan over medium heat on the stove-top. Add the green onions, parsley, lemon juice and shrimp and simmer, covered, for another 10-15 minutes. It is so filling and full of flavor, I can probably eat it every week. Authentic Cajun Jambalaya Recipe Yield: 6 servings Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour And then you can always add more cayenne at the end if you'd like. Your email address will not be published. This particular recipe capitalizes on using brown rice as opposed to using white rice, however. 25 Healthy Italian Foods (Is Italian Food Healthy? As the recipe states, it makes 4 servings so one serving would be a quarter of the pot. ), 25 Healthy Russian Foods (Is Russian Food Healthy? Serve immediately. Jambalaya Stuffed Peppers. Next, turn the Instant Pot to saut and add in 2 tsp of olive oil. Healthy food can and should be delicious! Your recipe contains all the delicious comfort food ingredients. Yes, shrimp jambalaya can be made healthy, grain free, and gluten free with just a few swaps! Directions: Set a large heavy pot, preferably a cast iron Dutch oven, over medium-high heat. Add chicken and sausage; cook and stir 5 minutes. This is great news if you are trying to lose weight, or if you eat a low-fat diet. Thats what I love about large one pot meals like this one is that you cook once, and you have food for several days. 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. Serve right away or continue to heat uncovered to release more juices and thicken the sauce (see notes below on thickening the sauce). Traditional jambalaya is made with green bell peppers, but you can use green, yellow, or orange peppers (or a mix) for this dish. Increase the broth from 2 cups to 3 cups. 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. You should also be aware that the rice is cooked in oil, which may contribute to the high fat and sodium content. 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. Uncover the pot and cook another few minutes until any extra water is evaporated. 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. (3 Tips For Weight Loss). 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. This Jambalaya is certainly loaded with healthyand nutritious ingredients. Step 2: Combine, stir, and simmer. 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. Transfer chicken to a plate. Thanks for the great post! I'm so happy that you enjoyed the dish! As this is a cajun jambalaya it contains no tomatoes. You can use whatever you want in this recipe, as long as you keep the quantities accurate. You don't have to cook it all the way through as it will be cooked later on. 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. Lets take a look at the nutrition facts, benefits, and risks of eating this Cajun classic. 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. Most of all, the role of rice distinguishes gumbo and jambalaya. Place chicken in the pot and brown chicken on all sides, working in batches, you don't want to overcrowd the pot. I plan to prepare big batches for my husband & his soldier later this week. The most common meat used for jambalaya is smoked sausage (usually andouille) and chicken. (3 Tips For Weight Loss), Is Bratwurst Healthy? 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. Tomatoes give off acidic notes that nicely contrast spicy foods like jambalaya, while crisp cucumbers offer a welcome crunch in each bite. Next, add the rice and stir frequently until fragrant, about 3 minutes. If you want to use uncooked rice add 1 cup of uncooked rice grains while you add the broth and other ingredients. 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! Traditional white rice has a very high carb count and is not allowed on a ketogenic diet. (5 Tips For Weight Loss), Are Pierogies Healthy? Add celery, green & red peppers to the same pot and saute for 5-7 minutes longer. Remove from skillet. This is not intended to diagnose, treat, cure, or prevent any disease. Make a shrimp stock by placing the shrimp shells in a medium saucepan with the chicken broth or water. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. Jambalaya is not necessarily considered healthy, as it is high in calories, carbs, fats, and sodium. (5 Tips For Weight Loss), Why Are Europeans So Skinny? 2 Lightly spray a large non-stick frying pan with olive oil and heat over medium heat. Serve it as-is, or top it with extra green onions, parsley, or hot sauce. What's the Difference Between Whipping Cream and Heavy Cream? 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. Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber. Sonali! Jambalaya is traditionally made in three parts, with meat and vegetables, and is completed by adding stock and rice. In a small bowl combine salt, pepper, thyme, basil and cayenne pepper. ), Is Creme Brulee Healthy? Healthy Jambalaya? Well, a few notable differences set these dishes apart. But if you have the time, you can also add the rice without cooking it first. You gotta love one-pot meals, especially on busy weeknights. Stir in the shrimp, lemon juice and half the scallions. 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. So, how do you know how many calories you should be eating in a day? Most importantly, the rice is cooked in the jambalaya. If you want to eat this dish with your family, then it will take around 15 minutes to make the whole dish. Then add the shrimp and heat for an additional 10 minutes. Season chicken all over with salt and pepper. Jambalaya Nutrition Facts Check the nutrition facts of the the best recipe for Jambalaya! Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Andouille sausage. I love to cook but Ive never made Jambalaya. 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. Seafoods crawfish or shrimp are the favourite choices. Follow along with me on INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER to be featured and for more recipe inspiration! You need to use weights and build muscle by doing a variety of workouts that target each muscle group specifically. Although every family has its own recipe for jambalaya, there are two main categories: Cajun and Creole. spices (1 tsp garlic powder,1 tsp onion powder,1/2 tsp cayenne pepper,1 tsp thyme,1 tsp oregano,3 bay leaves). This healthy jambalaya recipe is a delicious "jumbled" or "mixed up" stew that is so easy to make and is bursting with fantastic flavors! In a large pot or Dutch oven, heat up some olive oil over medium high heat. With sausage and shrimp, this paleo Creole recipe is even keto friendly, thanks to cauliflower rice! Jambalaya is a popular rice dish in the Deep South, especially in Louisiana where it originated. Taste the liquid and season it with salt and pepper to taste. I want to help give you the tools to take control of your health, starting in the kitchen. Cook another 2 minutes, then add the bay leaf, thyme, oregano, cayenne and Tabasco. Its a dish thats easy to prepare, meaning you dont need a lot of time or ingredients. Brushchicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. Spicy, filling, rich flavor, absolutely delicious. This post may contain affiliate links for which I earn a commission. Thinly sliced green onions, for garnish. Healthy Jambalaya (Whole30, Low Carb, Paleo) Prep: 10 minutes Cook: 45 minutes Total: 55 minutes This healthy jambalaya recipe is a Whole30 and low carb version of an authentic Cajun dish. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. 5. Jambalaya is delicious, and its a great way to have a variety of different meals in one place. Your average recipe contains about double the amount of liquid to rice, but the liquid cooks down. Cheesy Turkey and Cauliflower Rice Taco Skillet. The key to dieting is a nice balance of macronutrients, as well as having an active lifestyle. For some reason, I havent made it in years. This is great news for anyone trying to watch their calorie intake or if you have diabetes or are following a vegan diet. Add onions, garlic, celery, and bell pepper and saute. (5 Tips For Weight Loss), Are Mozzarella Sticks Bad For You? A common question I have come across over the internet is how many calories does jambalaya have? 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. Jambalaya is a classic one-pot recipe filled with chicken, sausage, shrimp, and rice. Therefore it is important you utilize your calories efficiently throughout your day. Hopefully you'll give my version a try! (5 Tips For Weight Loss), Is Salami Healthy? If you want to enjoy the benefits of jambalaya, make sure to watch your portions. Seafood is a common ingredient in Jambalaya, but local recipes may also include any type of game caught that day. Thanks for the support . Thankfully my husband loves spicy food too, so thats not a problem. I love jambalya! You can prepare it quickly by just throwing all the ingredients in the pot and cooking it on the stove. Recipe and step by step photos included. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. My favorite tips & strategies for simplifying dinner time! I bet the vegetarian versions taste pretty good too! Now that we know how many calories to consume daily, lets find out how to make a healthier version of Jambalaya. And I am so glad you enjoy this jambalaya! Its a traditional Southern food from Louisiana that is full of flavor and will make you forget that its cold and snowy outside. (Nutrition information is calculated using an ingredient database and should be considered an estimate. What's the Difference Between Stock and Broth? The resulting mix has a slightly red hue from the tomatoes. 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. 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. 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. But our families not so much, I always have to be careful when I cook for them. All of the ingredients in this Louisiana cuisine are simple to find, yet if you run out of Cajun spice you can easily make it at home with common ingredients using this Cajun shrimp seasoning recipe. You can make this recipe for around $10 in ingredients and this includes the rice! This recipe makes about 16 cups, serving 8 people with 2 cups each with under 400 calories per serving (391 calories to be exact). Creamy Pan Seared Italian Scallops (Dairy-Free), Best Broccoli Grape Salad With Crunchy Pecans . Add seasoning mix, Worcestershire, tomato paste, and diced tomatoes to the meat and veggies. Add two tablespoons of tomato paste and saut, stirring, until brown. You want to cook these dishes properly for best results, but that's not to discourage experimenting with ingredients and even consistency. Required fields are marked *. Cook for 4-5 minutes or until vegetables have softened. Step 2 - Stir in the onion, celery, and green pepper, and cook until the vegetables are softened, about 5 minutes. Much like Spanish paella, it's a meal with deep roots and utterly delicious flavor. I consider this healthy, as all the ingredients are "real" as opposed to processed or coming from a box. Stir in the . If you make this healthy jambalaya recipe from Delightful Mom Food I would love to see your creations and share it! She also holds a nutritional science degree. Learn how your comment data is processed. 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. 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. Jambalaya has moderate amounts of fat and cholesterol at about 60 grams of each per serving (the amount varies depending on the recipe). "To cook the rice in the jambalaya, use two cups of broth to one cup of rice for perfect consistency," says Goldsmith. But this dish isnt expensive at all! The tip here is to live active and go out and seek a workout regimen. Add the garlic and cook for 30 more seconds. Garnish with green onion and serve. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. Add the prepared uncooked shrimp and stir them in. That way this popular French dish is on the table in as little as 20 minutes! Spray a large Dutch oven with nonstick cooking spray so that your chicken and sausage don't stick. Jambalaya has a lot of calories, so youll probably have to eat less than the average person. (5 Tips For Weight Loss), 25 Healthy French Foods (Is French Food Healthy?). Glad you enjoyed it! So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. Your email address will not be published. Jambalaya is a perfect one-pot meal! LISS is cardio that comes from walking or a brisk walk, you should be able to have a conversation while still building up a sweat. ), de-veined with shells and tail taken off (I use frozen and thawed), cut into thinly sliced coins (can use chicken sausage). This dish is easy to make, and the ingredients are cheap, so you dont have to be a culinary genius to cook it. This instant pot jambalaya recipe is very simple and mainly hands off, which is great for busy weeknights or meal prep on the weekends. Cajun jambalaya tends to have a deeper, smokier flavor than Creole jambalaya due to this browning process. The recipe's basic formula is easy to personalize based on taste. Building muscle allows you to burn calories at rest, which means you can eat more and still lose fat. Even though the proteins and veggies align with a keto lifestyle, jambalaya is basically a rice dish. Andouille sausage is traditionally used in jambalaya but it is high in fat. The entire pot is brought to a boil, covered, and cooked until the rice has absorbed all of the stock. Add the remaining ingredients, and last but not least the shrimp and let it simmer for 15 minutes. So here is the recipe for my favorite Jambalaya. Danielle Fahrenkrug is an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. Storing Jambalaya is best eaten as soon as it comes off of the stove because that's when it's at its sauciest! My favorite meals during the cold winter months are spicy, warm and hearty dishes. Step 4 - Season the dish with the basil, garlic powder, pepper, hot sauce, and the . (5 Tips For Weight Loss), Is Ranch Dressing Bad For You? SO delicious! Serve with hot sauce on the side if desired. Cover, reduce heat to low, and let simmer for about 40-45 minutes, or until rice is cooked completely and all liquid is gone. Simply double the recipe. Most comfort food is all about the protein and the starch (roux's and all) anyway. Jambalaya is a Cajun and Creole rice dish made with meat and seafood, popular in the Deep South, with African, French, and Spanish influence. Cajun holy trinity Thank you! 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. What's the Difference Between White, Yellow, and Red Onions? Bring to a boil. Return to a boil, and reduce the heat to low to simmer, covered, for about 30 minutes. Peel and dice the onions, chop the garlic, rinse and drain the rice then set aside. Although jambalaya is high in fat and carbs, it also has a lot of sodium. (5 Tips For Weight Loss), Is Pecan Pie Healthy? See our entire collection of Cajun and Creole recipes. Transfer chicken to a cutting board and let rest for 5 minutes, then cut into 1/2-inch chunks and set aside. , This is such a comfort dish and its perfect for a winter nights dinner! Lets take a look at how you make a classic Creole Jambalaya. 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. 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! One dish will cover the meats, sea food and vegetables for a meal. Stir in the tomatoes along with their juices and the rice. When cooked until brown or dark brown, roux gives gumbo a rich, roast-y base. Overeating is usually the quickest way to get out of shape. 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. We might as well play to it's strengths! (5 Tips For Weight Loss), Is Salisbury Steak Healthy? Enjoy! The cholesterol content of jambalaya is pretty high, which means that its not a healthy food! I am Neli Howard and the food blogger behind Delicious Meets Healthy. Be sure to label it and add the date. When you eat jambalaya, try to keep the portion size moderate. Jambalaya is a perfect one-pot party food, whether you're celebrating Mardi Gras or are throwing a casual potluck. Your photos are fantastic! Instructions. Depending on the recipe, gumbo resembles a soup or stew in consistency. Add the sausage to the same pot and saute for about 6 minutes until browned. . Season the chicken to taste with salt and pepper. I have also linked this recipe to your original post so that my readers will be forwarded to your site. Its also very high in carbs, so its not good food for those who are trying to lose weight. We don't know how exactly gumbo came together. The other vegetables and oils used are super healthy, and make an outstanding dish. Although one serving of Jambalaya is high in proteins, it is also high in calories, carbs, fats, and sodium with 1600 mg. Thank you! In this healthy stuffed peppers recipe, a delicious jambalaya filling of chicken and Cajun spices gets baked inside of bell peppers. There is just something about them that feels homey, tasty, and is enough to feed an army. Okra also thickens gumbo. Heat 1 Tbsp olive oil in a Dutch oven or large pot. Quick question--how much is one serving? Transfer to a . (5 Tips For Weight Loss), Is Meatloaf Healthy? It is better to start small and then increase the weight level. 8. Season the chicken with salt and pepper and cook over moderately high heat, turning once, until browned, about 3 minutes. Slow Cooker Jambalaya Once sausage is browned, add diced vegetables and saut until brown, 8-10 minutes. Your email address will not be published. This summer-inspired tomato cucumber salad is the ultimate cooling side dish. ), 25 Healthy Greek Foods (Is Greek Food Healthy? 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. Step 4: Combine. Is Jambalaya Healthy? The name jambalaya likely comes from the Provenal word jambalaia, which means mishmash. Influences of French, African, and Caribbean cooking methods and ingredients can be seen in the variety of jambalaya recipes across the region. What is jambalaya? Traditional jambalaya is also made with three different types of meat: chicken, andouille sausage, and shrimp. These easy and comforting recipes offer healthier ways to enjoy the classic rice dish. (5 Tips For Weight Loss), Is Tzatziki Healthy? Then remove the sausage and set it on a plate. Once you know your calorie intake based on your weight and height, you can then decide how much you want to decrease it. It's a perfect one-pot meal that the whole familywill love. The same goes for fats. The ratio between protein and fat in this dish is about 1:2 that makes it low in protein but high in fat content. (5 Tips For Weight Loss), Is Beef Stroganoff Healthy? All in all, precision and correctness are not the goal of Creole and Cajun cooking. Welcome to my kitchen! document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. "Be sure to cover the pot after adding rice and simmer for 25 to 30 minutes, stirring once halfway through." Add a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. This does slightly change the nutritional calculation. Sooo good! Add chicken broth, rice, and meat back to the pan. I made it for my husband when he came home after getting his Expert Field Medical Badge from the Army. Add the garlic, onions, celery and jalapeno, and saute for about 10 minutes, until fragrant. (5 Tips For Weight Loss), Is Jambalaya Healthy? We recommend having 80% of cardio coming from LISS while 20% comes from HIIT for optimal fat loss throughout the week. If you consistently work out and only stick to one serving of Jambalaya, you can easily incorporate the calorie amount into your daily caloric intake. She is also a wife, mother of four, and loves the beach, animals, and fitness. The daily amount of sodium intake should be less than 2,300 mg, according to the American Heart Association. This jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. Other factors that play a major role are your gender and your height. If I was hoping to make it in a crockpot or slow cooker, how could I teak the recipe? It is considered Creole and Cajun cuisine with French, Spanish, and African influences. Just add it in with the shrimp at the end as it only needs about 5-8 minutes to cook. Jambalaya is a one-pot dish that's made with rice, and various types of meats and may contain seafood too. While everything I did at work was very analytical and detail oriented, I have enjoyed cooking because I get to use my creativity and experiment with flavors and textures of different foods. 9. Add the green onions, parsley, lemon juice and shrimp and simmer, covered, for another 15 minutes. (7 Tips For Weight Loss), Is Panna Cotta Healthy? Toss to combine. Set aside until ready to use. (Is Carpaccio Healthy? Such as weight management, weight loss, or weight gain. HIIT cardio is intervals of a very high-intensity movement, such as sprints, battle ropes, or kickboxing movements aiming to quickly raise the heart rate. Serve right away or continue to heat uncovered to release more juices and thicken the sauce, or stir in 1 tablespoon of cornstarch to thicken the jambalaya sauce. I am so ready for this cold weather to go away though. Although all the ingredients in this dish are high in protein, theyre not high in fat or calories. Learn how your comment data is processed. 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. Cook until soft, about 5 minutes, then stir in chicken and season . Add the sausage and brown on both sides, 3-4 minutes. What a gorgeous dish (as always) and I love your healthy changes! Get my favorite tips, strategies and recipes for getting dinner on the table fast and making mealtime hassle-free! Thats why its important to increase your activity level at least 3 - 4 times a week if your goal is to get lean. Our five tips will help you stay fit while eating Jambalaya. It easily lends itself to a healthy meal that is still low calorie. 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. Awesome! For a spicier jambalaya, use two jalapeos. At no additional cost to you, as an Amazon Associate I earn from qualifying purchases. Phillip Pak is a fitness expert who has been training clients for 6 years. These vegetables are packed with antioxidants, vitamins, and minerals that are essential for health. Get the best viral stories straight into your inbox! So glad to hear that you love jambalaya. Use vegetable stock in place of the chicken stock. Get it free when you sign up for our newsletter. One such recipe that falls into this category is the famous jambalaya dish. (3 Tips For Weight Loss), Are Eggs Benedict Healthy? Chicken and Sausage Jambalaya Amount Per Serving Calories 372 Calories from Fat 126 % Daily Value* Fat 14g 22% Saturated Fat 2g 13% Cholesterol 96mg 32% Sodium 770mg 33% Potassium 355mg 10% Carbohydrates 35g 12% Fiber 1g 4% Sugar 3g 3% Protein 24g 48% Vitamin A 370IU 7% Vitamin C 25.6mg 31% Calcium 27mg 3% Iron 1.6mg 9% What's the Difference Between Panko and Bread Crumbs? Last Updated December 9, 2021. Jambalaya has a fairly low sodium content at 370 milligrams per serving (the amount varies depending on the recipe). Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. I served mine with a wild rice blend, specifically Lundberg Jubilee rice, which is whole grain and gluten free. An In-Depth Analysis. (5 Tips For Weight Loss), Is Cornbread Healthy?

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