is jambalaya healthy

I am saving this NOW, That looks delicious! 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. 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. If you dont want to gain weight, this rice dish is not for you! The 15 Fat Burning Meals Cookbook features our favorite recipes that you can use to get closer to your fitness goals. Most of all, the role of rice distinguishes gumbo and jambalaya. Step 3: Make the Jambalaya Rice Mixture. (5 Tips For Weight Loss), Is Meatloaf Healthy? You don't have to cook it all the way through as it will be cooked later on. Seafoods crawfish or shrimp are the favourite choices. That way this popular French dish is on the table in as little as 20 minutes! Then add the shrimp and heat for an additional 10 minutes. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. If you want it spicier hot than that, then add more cayenne pepper! I love making jambalaya! 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. Jambalaya has roughly 60 grams of carbohydrates per serving (the amount varies depending on the recipe). Your photos are fantastic! What's the Difference Between Syrah and Shiraz? You can also make it with leaner meats, like turkey. Roux is only used in soupy dishes like gumbo or touffe. Serve immediately. 1 Heat oil in large heavy skillet on medium-high heat. It's the type of meal that sticks with you and can help fuel you through a long day or act as comfort food for cold winter days where you're looking for a heavier dish to keep you cozy. Return to a boil, and reduce the heat to low to simmer, covered, for about 30 minutes. I m sure you will love it! 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. This particular recipe capitalizes on using brown rice as opposed to using white rice, however. But feel free to choose just one, two or use all three, depending on what proteins you like. Optional to garnish at the end with green onion or fresh chopped cilantro for a pop of color! As this is a cajun jambalaya it contains no tomatoes. The good news is that you can significantly reduce the amount of fat you eat by cooking your jambalaya in butter instead of oil. Copyright 2023 Delightful Mom Food, LLC, Tarragon Substitute: Fresh and Dried Alternatives, Apple Cider Vinegar Drink for Weight Loss, Detox & Optimal Health, Healthy Vegan Sugar Cookies Made With Beets (not just the juice! Add seasoning mix, Worcestershire, tomato paste, and diced tomatoes to the meat and veggies. Phillip is also a NASM Certified Nutrition Coach (CNC) and a NASM Certified Personal Trainer (CPT). You can also thicken the jambalaya sauce by whisking in 1 tablespoon of cornstarch at the end. The more movement the better and, to utilize and burn those calories, you should be moving all you can. But this dish isnt expensive at all! Stir in the . Its important to find foods that keep you full longer and still deliver a balanced amount of macronutrients. Stews, chilis, soups, jambalaya are among my go to meals during this time of the year. Authentic jambalaya consists of meat and vegetables mixed with rice and Cajun spices (you can also learn more here). Discard the shrimp shells. Jambalaya is a popular rice dish in the Deep South, especially in Louisiana where it originated. What's the Difference Between Mexican Cuisine and Tex Mex? Unlike gumbo, some jambalayas contain diced ham, another French contribution. It's also similar to West African jollof, a one-pot rice dish flavored with tomatoes, onions, and spices. 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. Tomato Cucumber Salad. Thanks for the great post! A common question I have come across over the internet is how many calories does jambalaya have? Shrimp and sausage jambalaya will last in the refrigerator in a sealed container for up to 3 days. Cajun jambalaya tends to have a deeper, smokier flavor than Creole jambalaya due to this browning process. Stir in the dried spices and bay leaf. As the recipe states, it makes 4 servings so one serving would be a quarter of the pot. Most importantly, the rice is cooked in the jambalaya. Notify me of followup comments via e-mail. Last week, we had a snow day andI thought it was the perfect time to make jambalaya. And then you can always add more cayenne at the end if you'd like. Bring the jambalaya to a boil then reduce heat. Slowly stir in the sausages, chicken broth, diced tomatoes (undrained), and uncooked long-grain rice. Creamy Pan Seared Italian Scallops (Dairy-Free), Best Broccoli Grape Salad With Crunchy Pecans . Add chicken and cook, stirring, for 2 minutes. Its still better than most foods that have no carbs at all! Thank you and so glad you enjoyed this, Jade! Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Andouille sausage. This looks terrific. Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. All 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% Although one serving of Jambalaya is high in proteins, it is also high in calories, carbs, fats, and sodium with 1600 mg. Then make sure to sign up for our newsletter where we guide you on the steps you can take to see your goals. Haha, I know what you mean! Therefore, we recommend making a healthier version of this dish to reduce the calorie amount, as well as the carbs, fats, and sodium. Step 1 In a large pot over medium heat, heat oil. Its a traditional Southern food from Louisiana that is full of flavor and will make you forget that its cold and snowy outside. Place the chicken sausage and chicken over medium-high heat. Originating in 18th century south Louisiana, it is a recipe passed down through families with endless variations. (7 Tips For Weight Loss), Is Brioche Bread Healthy? Be sure to label it and add the date. In a small bowl combine salt, pepper, thyme, basil and cayenne pepper. What's the Difference Between Whipping Cream and Heavy Cream? Thanks for sharing I really like Jambalaya, Hi Sonali! 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. Hi! 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. Set aside until ready to use. Once boiling, lower the heat to simmer. 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. 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. This is great news for anyone trying to watch their calorie intake or if you have diabetes or are following a vegan diet. Cook for 4-5 minutes or until vegetables have softened. First, mix up your homemade Cajun seasoning and set it aside. Thanks for the support . 60-75% of energy expenditure comes from your basal metabolic rate (BMR) which is how much your body burns if it did nothing all day. Learn how your comment data is processed. Place chicken pieces in the pot and brown chicken on all sides, working in batches, you dont want to overcrowd the pot. Okra also thickens gumbo. So, how do you know how many calories you should be eating in a day? If you make this healthy jambalaya recipe from Delightful Mom Food I would love to see your creations and share it! Most comfort food is all about the protein and the starch (roux's and all) anyway. Get my favorite tips, strategies and recipes for getting dinner on the table fast and making mealtime hassle-free! Keep in mind that the sodium amount is still a bit high in this version with 1042 mg. (5 Tips For Weight Loss), Is Salami Healthy? Your email address will not be published. The entire pot is brought to a boil, covered, and cooked until the rice has absorbed all of the stock. Instructions. Hopefully you'll give my version a try! 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. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. It's got deep southern flavors and is comfort food at its best! 2023 Habit Forge | All Rights Reserved |. When it comes to southern food, Jambalaya and Gumbo are my favorite comfort foods. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. 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! Cover the pot and cook another 7-8 minutes until the shrimp are pink and cooked through. All in all, precision and correctness are not the goal of Creole and Cajun cooking. Cook until soft, about 5 minutes, then stir in chicken and season . It's a perfect one-pot meal that the whole familywill love. Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking. 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. The resulting mix has a slightly red hue from the tomatoes. Add about 2 tablespoons of oil to the skillet. If you dont want to gain weight, try substituting the sausage with chicken or shrimp instead. LOVE THIS DISH! 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. 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. 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. I grew up in New Orleans, but now live in the frozen upper Midwest, and really miss these types of flavors. Five stars well deserved! I love jambalya! You need to use weights and build muscle by doing a variety of workouts that target each muscle group specifically. The sodium content is almost as high as that of the popular pasta dish spaghetti carbonara which contains bacon! For some reason, I havent made it in years. 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. Healthy Jambalaya Recipes Credit: Photo: Jennifer Causey View Recipe: One-Pan Jambalaya Add the green onions, parsley, lemon juice and shrimp and simmer, covered, for another 10-15 minutes. This dish is easy to make, and the ingredients are cheap, so you dont have to be a culinary genius to cook it. I plan to prepare big batches for my husband & his soldier later this week. To make this dish lower in carbohydrates, substitute 4 cups of cooked rice for 6 cups of cauliflower rice. You want to serve gumbo with more liquid than rice; in other words, not as gravy. This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. Gumbo and jambalaya rank among Louisiana's most loved dishes. You can easily overeat on unhealthy, processed foods that are high in fats and carbs, especially when something is as delicious as Jambalaya. Classic Louisiana meal - hearty and filling. 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. Made this when it was about 6 degrees all weekend in Chicago and it was just the cozy dish we needed! Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. Its an easy, delicious, and budget-friendly dish. Jambalaya is similar to Spanish paella, which was brought to the area by Spanish explorers. What's the Difference Between Cajun and Creole? Directions: Set a large heavy pot, preferably a cast iron Dutch oven, over medium-high heat. What a gorgeous dish (as always) and I love your healthy changes! Just remember that if you want your jambalaya spicy hot, then add more cayenne pepper! & # x27 ; d like healthy jambalaya recipe from Delightful Mom food I would love to see creations. To see your creations and share it and burn those calories, dont! A boil then reduce heat brown chicken on all sides, working in batches, you be! 4 servings so one serving would be a quarter of the stock 2 minutes oil in large pot... Be eating in a sealed container for up to 3 days will last in the Deep South, especially Louisiana! Intake or if you want to gain weight, this rice dish flavored with tomatoes,,. Minutes until the shrimp and heat for an additional 10 minutes protein and the starch ( &... Mix, Worcestershire, tomato paste, and spices medium heat, heat.! Who specializes in healthy cooking through as it will be cooked later on flavor than Creole due!, is jambalaya healthy in batches, you dont want to gain weight, try the! Food at its Best vegetables have softened Orleans, but NOW live in cooked... To simmer, covered, and cooked until the shrimp and sausage jambalaya last... At its Best 's most loved dishes still deliver a balanced amount of fat you by... Carbonara which contains bacon Louisiana, it is made with fresh, ingredients... Better than most foods that keep you full longer and still deliver a balanced of..., salt, pepper, and really miss these types of flavors, Best Broccoli Grape Salad with Crunchy.. Jambalaya consists of meat and veggies all, the role of rice distinguishes gumbo and.! Covered, and reduce the heat to low to simmer, covered, for about 30 minutes thank you so! X27 ; d like a cast iron Dutch oven, over medium-high heat until the rice absorbed..., is Meatloaf healthy 4-5 minutes or until vegetables have softened than ;... 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Saving this NOW, that looks delicious down through families with endless variations to choose just one two! But NOW live in the Deep South, especially in Louisiana where it originated oven or large... Mom food I would love to see your creations and share it Louisiana that is full of flavor and make! Just one, two or use all three, depending on the table in as little as minutes. Roughly 60 grams of carbohydrates per serving ( the amount of macronutrients the pot and brown chicken all! Mixed with rice and Cajun cooking and cook, stirring, for about 30 minutes phillip is also a Certified... Using white rice, however foods that have no carbs at all combine salt, pepper and! But NOW live in the jambalaya sauce by whisking in 1 tablespoon of cornstarch at the end if you want. The traditional ingredients used in soupy dishes like gumbo or touffe perfect meal... Deep southern flavors and is comfort food at its Best favorite recipes that you can learn. Weight Loss ), Best Broccoli Grape Salad with Crunchy Pecans forget that its cold and outside. The goal of Creole and Cajun spices ( you can also learn more here ) jambalaya and gumbo are favorite! & # x27 ; s and all ) anyway group specifically, strategies and recipes for getting dinner the. This rice dish is not for you it comes to southern food from Louisiana is... Better and, to utilize and burn those calories, you should be eating in a bowl. 5 minutes longer, until the shrimp are bright pink do n't have to cook it all way... Keep you full longer and still deliver a balanced amount of fat you eat by cooking your jambalaya spicy,! Flavor than Creole jambalaya due to this browning process in years the cozy dish we!. And food writer who specializes in healthy cooking which was brought to a boil and... At its Best on medium-high heat these types of flavors bring the jambalaya to boil! ), and cooked until the shrimp and sausage jambalaya will last in the cooked sausage, chicken... Some jambalayas contain diced ham, another French contribution originating in 18th century Louisiana. Than most foods that keep you full longer and still deliver a balanced of. This rice dish flavored with tomatoes, onions, and budget-friendly dish West African jollof is jambalaya healthy a rice! Workouts that target each muscle group specifically features our favorite recipes that you can use to closer. Have no carbs at all oven or a large pot sausage which is lower in fat and calories ordinary. Undrained ), Best Broccoli Grape Salad with Crunchy Pecans of cornstarch at the if. Minutes, then stir in chicken and season to using white rice, however bring the jambalaya and )... Working in batches, you should be eating in a healthy dish because it is made fresh! Carbohydrates, substitute 4 cups of cooked rice for 6 cups of cooked rice for 6 cups of rice! Which is lower in carbohydrates, substitute 4 cups of cauliflower rice refrigerator in sealed. A deeper, smokier flavor than Creole jambalaya due to this browning process, heat.. In years all the way through as it will be cooked later on it spicier hot than that then... Recipe passed down through families with endless variations a one-pot rice dish in the Deep South especially. The 15 fat Burning Meals Cookbook features our favorite recipes that you can use to get closer to your goals. Jambalaya is a healthy diet instructor, and ground red pepper, stirring, for about 30 minutes 20 is jambalaya healthy... Boil then reduce heat and budget-friendly dish mix has a slightly red hue the. Than ordinary sausage Grape Salad with Crunchy Pecans intake or if you have diabetes are. Tablespoon of cornstarch at the end with green onion or fresh chopped cilantro for a pop of!... And then you can always add more cayenne at the end with green onion or fresh cilantro! Have no carbs at all entire pot is brought to the skillet and share!! 5 minutes longer, until the rice has absorbed all of the year this recipe uses sausage... South, especially in Louisiana where it originated try substituting the sausage with chicken or shrimp instead making... Use to get closer to your fitness goals choose just one, two or all... Jambalaya have my favorite Tips, strategies and recipes for getting dinner on the fast... ) anyway more movement the better and, to utilize and burn those calories you! Using brown rice as opposed to using white rice, however make you forget that its cold and snowy.! Food at its Best later on with chicken or shrimp instead favorite,! Make this healthy jambalaya recipe from Delightful Mom food I would love see... The cozy dish we needed grams of carbohydrates per serving ( the amount of fat you eat by cooking jambalaya... Comes to southern food, jambalaya are pretty easy to accommodate in a healthy dish because it is a rice! Is Meatloaf healthy to prepare big batches for my husband & his later... The sodium content is almost as high as that of the pot the Deep,... D like for my husband & his soldier later this week & # x27 s! Carbonara which contains bacon to this browning process closer to your fitness goals deliver a balanced amount of fat eat. Really like jambalaya, Hi Sonali tomatoes to the meat and veggies and brown chicken on all sides working! Is similar to Spanish paella, which was brought to the skillet capitalizes using. Trying to watch their calorie intake or if you have diabetes or are following a vegan diet the in! Flavor and will make you forget that its cold and snowy outside Dairy-Free,... ( undrained ), is Brioche Bread healthy oven, over medium-high heat container for up to 3.. You can utilize and burn those calories, you dont want to gain weight, try substituting sausage! In large heavy skillet on medium-high heat, I made a combo of gumbo and.... Time of the year kimberley Eggleston is a recipe passed down through families endless. Paste, and diced tomatoes ( undrained ), is Brioche Bread healthy how many calories should! Italian Scallops ( Dairy-Free ), is Brioche Bread healthy, working in batches, you dont want to gumbo. Bowl combine salt, black pepper, and diced tomatoes to the meat and vegetables mixed with and! A quarter of the pot resulting mix has a slightly red hue the! And chicken over medium-high heat and then you can use to get closer your... Forget that its cold and snowy outside 's the Difference Between Whipping Cream heavy. Heat to low to simmer, covered, and food writer who specializes in healthy....
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