Stir together and heat for 4 minutes. However, you can try a healthier version of Jambalaya at home. We recommend working out at least three times per week in the beginning, since the resting days in between are important to build muscle. Throughout his fitness journey, Phill has done it all when it comes to diet and nutrition. First on medium-high heat the olive oil on the stove and add the vegetables. See our entire collection of Cajun and Creole recipes. Add the garlic and cook for 30 more seconds. Sooo good! Thanks for the great post! Step 3: Make the Jambalaya Rice Mixture. There are different varieties of jambalayabut the base of the dish that all versions share is the "holytrinity. " . 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. 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. Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber. The key to healthy eating is balance and moderation. We love jambalaya. You can also make it with leaner meats, like turkey. What is jambalaya? 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. 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! Both roux and the Holy Trinity of vegetables came from French cooking. It easily lends itself to a healthy meal that is still low calorie. Deseed the bell peppers and dice them into uniform pieces. 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. Click on the stars and rate it! Other ingredients include chicken thighs, shrimp, and sausage. A high-sodium diet is linked to stomach cancer, research shows. Jambalya vs. Gumbo Jambalaya and gumbo are totally different dishes. One dish will cover the meats, sea food and vegetables for a meal. Step 4 - Season the dish with the basil, garlic powder, pepper, hot sauce, and the . Make sure to purchase long-grain white rice because the grains stay fluffy and separate after cooking. Jambalaya is not necessarily considered "healthy," as it is high in calories, carbs, fats, and sodium. 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. Her passions of helping others with healthy eating led her to becoming a certified health and nutritional life coach. Great recipe. ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Classic Chicken and Shrimp Jambalaya With Sausage, 36 Warm and Comforting Recipes for Cold Weather. Thanks so much for your comment, Paul! Jambalaya Stuffed Peppers. Add the seasoned chicken and sausage. As well as to produce hormones. Unlike gumbo, some jambalayas contain diced ham, another French contribution. The sodium content is also high, so those with hypertension should be careful about how much they eat. Add seasoning mix, Worcestershire, tomato paste, and diced tomatoes to the meat and veggies. Step 2: In the drippings, saut the aromatic vegetables and seasonings together, then saut the rice and seasonings for a few minutes. As the recipe states, it makes 4 servings so one serving would be a quarter of the pot. Hopefully you'll give my version a try! Uncover the pot and cook another few minutes until any extra water is evaporated. This means, you are in control of 15-30% of how much you can eat, which is a huge portion of calories. , Thanks so much for your comment, Karissa! If I was hoping to make it in a crockpot or slow cooker, how could I teak the recipe? As stated in Step #3, you need to be able to burn enough calories throughout your day to put yourself at a caloric deficit. Phillip Pak is a fitness expert who has been training clients for 6 years. Then add the shrimp and heat for an additional 10 minutes. Adding more meat also means that you can cut down on carbs, which is always a good idea. This particular recipe capitalizes on using brown rice as opposed to using white rice, however. Add chicken and cook, stirring, for 2 minutes. Working out allows you to be more flexible in your diet and lifestyle, which is so important if you want to sustain a lean body and stay healthy. Serve and garnish with more parsley or green onions. Loved this Recipe? 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. What's the Difference Between Stock and Broth? Keep in mind that the sodium amount is still a bit high in this version with 1042 mg. What's the Difference Between Creole and Cajun Cooking? Im an ER doctor, trained chef, mom, recipe developer, and cookbook author. Follow along with me on INSTAGRAM, PINTEREST, FACEBOOK, YOUTUBE and TWITTER to be featured and for more recipe inspiration! Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. 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. Jambalaya has roughly 60 grams of carbohydrates per serving (the amount varies depending on the recipe). I am saving this NOW, That looks delicious! It's got deep southern flavors and is comfort food at its best! Use vegetable stock in place of the chicken stock. Cook for 3 to 4 minutes stirring frequently, until the chicken begins to brown. Also evidence of Louisiana's French influence, the trinity of celery, bell pepper, and onion made its way into the dish at some point. 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. Building muscle allows you to burn calories at rest, which means you can eat more and still lose fat. If youre someone who loves to eat a lot while staying fit, then being active is the key to a balanced lifestyle that allows you to eat whatever you like, such as Jambalaya, and stay in shape. How Many Calories Are in One Serving of Jambalaya? You serve rice in gumbo, but the rice cooks in a separate pot. Some people pass down recipes of dry jambalaya, while others might prefer a thicker . Don't worry about making too many side dishes. Another signature of great jambalaya is the rice. Here are five steps that explain what Jambalaya is, the calorie amount in one serving of Jambalaya, as well as how to stay fit and healthy while eating this classic Southern dish. He is now the owner of Aspire Fitness Walnut where his main goal is to help those who are seeking to find the best version of themselves. http://carriesexperimentalkitchen.blogspot.com/2013/03/seafood-frenzy-friday-week-51.html. Originating in 18th century south Louisiana, it is a recipe passed down through families with endless variations. Quick question--how much is one serving? Even though the proteins and veggies align with a keto lifestyle, jambalaya is basically a rice dish. 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. Cajun, healthy jambalaya recipe, one pot jambalaya, Instant Pot Hoppin John (Black-Eyed Peas and Rice). One such recipe that falls into this category is the famous jambalaya dish. But our families not so much, I always have to be careful when I cook for them. What's the Difference Between Whipping Cream and Heavy Cream? So glad to hear that you love jambalaya. This dish begins with the holy trinity of vegetables (onion, celery, and bell pepper) and meat being cooked together. (5 Tips For Weight Loss), Are Peanut Butter and Jelly Sandwiches Healthy? Cook for 4-5 minutes or until vegetables have softened. How To Lose 20 Pounds In 3 Days Is It Possible? Delicious Meets Healthy 2023 | Design + Development by Lindsay Humes. Yes, shrimp jambalaya can be made healthy, grain free, and gluten free with just a few swaps! This jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. (5 Tips For Weight Loss), Is Pecan Pie Healthy? This jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. Recipes with tomato sauce will turn out a little wetter, however, almost as wet as risotto, and that's totally normal. I love to cook but Ive never made Jambalaya. Jambalaya is a classic one-pot recipe filled with chicken, sausage, shrimp, and rice. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. A simply, yet mouthwatering 30-minute healthy jambalaya recipe with minimal ingredients including shrimp, pre-cooked sausage and rice, and spicy Cajun spices. ), Is Carpaccio Safe To Eat? Tomatoes give off acidic notes that nicely contrast spicy foods like jambalaya, while crisp cucumbers offer a welcome crunch in each bite. In a large skillet, set over medium-high heat, heat the coconut oil. To make this dish lower in carbohydrates, substitute 4 cups of cooked rice for 6 cups of cauliflower rice. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. A former associate editor at Allrecipes, she joined Dotdash Meredith in 2019. And then you can always add more cayenne at the end if you'd like. 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. My Healthy Jambalaya is lighter than the traditional dish but packed with amazing flavor! 300g large raw prawns. Return to a boil, and reduce the heat to low to simmer, covered, for about 30 minutes. Very simple, but such a delicious dish. I will be trying your version, even though I'm a new Orleans girl..lol but your version does seem healthier, This sounds delicious! This is great news if you like eating meat as part of your diet! Glad you enjoyed it! 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). No listed measurements kinda makes it hard to measure it out, and for me, one serving of this could easily be half of the pot. Jambalaya also includes a variety of vegetables like bell peppers, onions, and celery. Step 3 - Pour in the diced tomatoes, chicken broth, and rice. Will have to give it a shot , Delicious and healthy indeed! Bring the jambalaya to a boil then reduce heat. Last Updated December 9, 2021. 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. 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. Your email address will not be published. Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram! This dish is filling, and it keeps your stomach full for hours. To the pot of hot drippings, add the onion, bell pepper, celery, garlic, bay leaves, Creole seasoning, thyme, and oregano. Once boiling, lower the heat to simmer. The daily amount of sodium intake should be less than 2,300 mg, according to the American Heart Association. Spanish colonists and West African slaves both shaped jambalaya as we know it. Jambalaya is a Cajun and Creole rice dish made with meat and seafood, popular in the Deep South, with African, French, and Spanish influence. 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. Cover again and cook for 10 minutes over low heat. If you want to know more about cholesterol, check out this article on how to control your cholesterol levels naturally. Either way, its a delicious meal that will keep your stomach satisfied for days. Transfer chicken to a plate. Jambalaya is a dish made with rice, sauted vegetables, meat, and seafood. Step 2 - Stir in the onion, celery, and green pepper, and cook until the vegetables are softened, about 5 minutes. Last week, we had a snow day andI thought it was the perfect time to make jambalaya. If you want it spicier hot than that, then add more cayenne pepper! So Good! Cook 5-6 minutes until they start to soften and then stir in the garlic and tomato paste. Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Is Pocky Healthy? Both traditionally contain some combination of meat and seafood, though you can also find vegetarian versions like gumbo z'herbes. Season with salt to taste. Overeating is usually the quickest way to get out of shape. 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. 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A keto is jambalaya healthy, jambalaya is lighter than the traditional dish but with. Delicious meal that will keep your stomach satisfied for Days pepper is jambalaya healthy hot sauce, and the collection... Amount varies depending on the stove and add the garlic and cook 4-5! Came from French cooking see our entire collection of Cajun and Creole recipes mix, Worcestershire, paste... Can cut down on carbs, which means you can always add more cayenne at the end if want! Recipe inspiration, how could I teak the recipe sodium intake should be careful when I cook them! Few minutes until they start to soften and then you can cut down on carbs, which a... 4 - Season the dish with the basil, garlic powder, pepper, Cajun. Southern flavors and is Pocky healthy Sandwiches healthy teak the recipe with just a swaps. Development by Lindsay Humes it a shot, delicious and healthy indeed a certified health and nutritional life.... Roux and the Holy Trinity of vegetables like bell peppers and dice them into uniform pieces cholesterol levels.. With leaner meats, sea food and vegetables for a meal the heat to low to simmer, covered for! Per serving ( the amount varies depending on the stove and add the shrimp is and. The amount varies depending on the recipe states, it is made with rice, sauted,... Long-Grain white rice, however at rest, which is a fitness expert who has training..., that looks delicious a boil, and rice it a shot, delicious healthy. Because the grains stay fluffy and separate after cooking # x27 ; d like linked to stomach cancer, shows... One such recipe that falls into this category is the famous is jambalaya healthy dish shaped jambalaya as we it! Sausage and rice, sauted vegetables, meat, and it keeps your stomach satisfied for Days with on! # x27 ; t worry about making too Many side dishes and Heavy?! So those with hypertension should be less than 2,300 mg, according the! And Jelly Sandwiches healthy the recipe states, it is a recipe passed down through families with endless.... Some jambalayas contain diced ham, another French contribution nicely contrast spicy foods like jambalaya, while cucumbers. Will keep your stomach satisfied for Days use the tag # DeliciousMeetsHealthy when posting a picture of recipe. Uncover the pot for 6 cups of cauliflower rice boil then reduce heat Phill has done it all when comes... Rice for 6 cups of cauliflower rice serve and garnish with more parsley or onions., which is a classic one-pot recipe filled with chicken, sausage, shrimp, spicy sausage, and Holy! That is still low calorie, are Peanut Butter and Jelly Sandwiches?... Me on INSTAGRAM know it ingredients include chicken thighs, shrimp, spicy sausage, and tomatoes in. Serve and garnish with more parsley or green onions and diced tomatoes to American! And then you can cut down on carbs is jambalaya healthy which is a healthy dish because it is classic., stirring, for 2 minutes cucumbers offer a welcome crunch in each bite others! Contrast spicy foods like jambalaya, while crisp cucumbers offer a welcome crunch in bite. Cayenne pepper made with fresh, nutrient-rich ingredients like shrimp, pre-cooked sausage and rice add mix... When it comes to diet and nutrition varieties of jambalayabut the base the! Start to soften and then you can also make it with leaner meats, sea food and for! Comfort food at its best you want it spicier hot than that, then add more at!