1. Although one serving of Jambalaya is high in proteins, it is also high in calories, carbs, fats, and sodium with 1600 mg. Add the seasoned chicken and sausage. Meanwhile, a Cajun version (sometimes referred to as brown jambalaya) evolved without tomatoes. Jambalaya is not necessarily considered healthy, as it is high in calories, carbs, fats, and sodium. Thankfully my husband loves spicy food too, so thats not a problem. And now, my family's new favorite one-pot dish is this Healthy Jambalaya! Your TDEE relies heavily on how active you are and how much movement you see in your day. Read my disclosure page here. As the recipe states, it makes 4 servings so one serving would be a quarter of the pot. Similar, right? Whether or not a jambalaya is healthy partly depends on what your idea of "healthy" is. 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. Im so excited to try this recipe! 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. Replies to my comments The more movement the better and, to utilize and burn those calories, you should be moving all you can. Your photos are fantastic! As you know, gumbo uses roux. Saut the vegetables for 6 minutes until soft, mixing frequently. Step 3 - Pour in the diced tomatoes, chicken broth, and rice. Serve right away or continue to heat uncovered to release more juices and thicken the sauce (see notes below on thickening the sauce). The traditional jambalaya recipe is not keto-friendly. Now that we know how many calories to consume daily, lets find out how to make a healthier version of Jambalaya. Rub the chicken with the remaining 2 tablespoons oil and 2 tablespoons of the Creole seasoning in a medium bowl until evenly coated. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. Your email address will not be published. Lets take a look at how you make a classic Creole Jambalaya. 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. There's a science to making sure it's just the right consistency: perfectly fluffy, not too wet, and not at all crispy. But our families not so much, I always have to be careful when I cook for them. The recipe's basic formula is easy to personalize based on taste. One dish will cover the meats, sea food and vegetables for a meal. Uncover the pot and cook another few minutes until any extra water is evaporated. Cook for 4-5 minutes or until vegetables have softened. I made it for my husband when he came home after getting his Expert Field Medical Badge from the Army. Directions. Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink. Healthy Jambalaya? Stir in the thyme, cayenne pepper, long-grain rice, chicken broth, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. 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. Calories define how our bodies look and feel which is a concept that we will talk about in the next section. You don't have to cook it all the way through as it will be cooked later on. Transfer to the plate along with the chicken. Jambalaya traditionally contains any of the following meats: Chicken or pork Sausage andouille, chorizo or smoked sausage. That way this popular French dish is on the table in as little as 20 minutes! Add the green onions, parsley, lemon juice and shrimp and simmer, covered, for another 10-15 minutes. ), Crock Pot Chicken, Sausage, and Shrimp Gumbo, Classic Chicken and Shrimp Jambalaya With Sausage, 36 Warm and Comforting Recipes for Cold Weather. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram! Jambalaya is delicious, and its a great way to have a variety of different meals in one place. . Salted vs. Unsalted Butter: What's the Difference? 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. Cover the pot and cook another 7-8 minutes until the shrimp are pink and cooked through. Slaves, in fact, introduced rice irrigation methods to North America. She has written about food since 2017, and her work can be found in Cooking Light, Southern Living, and more. How Many Calories Are in One Serving of Jambalaya? Hopefully you'll give my version a try! Okay, maybe not an army but we enjoy the leftovers the next day for lunch or supper, and sometimes I freeze the leftovers for days when I dont have time to cook. Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. (5 Tips For Weight Loss), Is Meatloaf Healthy? Then cover and simmer for 18-20 minutes, undisturbed. What's the Difference Between Creole and Cajun Cooking? Jambalaya is a good source of protein and complex carbs because of its chicken and shrimp meat. Last Updated December 9, 2021. What's the Difference Between Panko and Bread Crumbs? 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. This summer-inspired tomato cucumber salad is the ultimate cooling side dish. (5 Tips For Weight Loss), Is Root Beer Healthy? Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. This instant pot jambalaya recipe is very simple and mainly hands off, which is great for busy weeknights or meal prep on the weekends. Peel and dice the onions, chop the garlic, rinse and drain the rice then set aside. To make this dish lower in carbohydrates, substitute 4 cups of cooked rice for 6 cups of cauliflower rice. Bread is so good to eat dipped in any stew and you can use your favorite roll or loaf or search here to try some of my gluten-free breads to serve with it.Serve this recipe with cornbread muffins as they are fabulously slightly sweet which compliments the spiciness of jambalaya.Serve a refreshing side salad with it for a lighter flare.A mango cocktail is sweet to tame down some of the heat. It is better to start small and then increase the weight level. Cook until soft, about 5 minutes, then stir in chicken and season . See our entire collection of Cajun and Creole recipes. All in all, precision and correctness are not the goal of Creole and Cajun cooking. I love making jambalaya! It's a dish that the whole family will love. If you burn more calories than you consume, then you will find yourself in a caloric deficit which is the only way fat loss can occur. It is one of our family favorite recipes and tops the charts just as much as this healthy turkey sweet potato chili and Indian coconut curry chicken rice soup. Traditional Cajun recipes often call for well-seasoned, smoked tasso ham. 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. This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. Our favorite dish, when we visit New Orleans. This dish begins with the holy trinity of vegetables (onion, celery, and bell pepper) and meat being cooked together. 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. 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. Next, turn the Instant Pot to saut and add in 2 tsp of olive oil. My husband lovesspicy food and heeven adds a dash of Sriracha to hisbowl. So here is the recipe for my favorite Jambalaya. What is your favorite comfort winter food? Jambalaya is a perfect one-pot party food, whether you're celebrating Mardi Gras or are throwing a casual potluck. This dish is easy to make, and the ingredients are cheap, so you dont have to be a culinary genius to cook it. A soffritto-like trinity of onion, bell peppers and celery are also included, along with rice, chili's, seasonings and broth. This dish is filling, and it keeps your stomach full for hours. Hi! A one-pot dish, jambalaya resembles Spanish paella with its combination of rice, meat or seafood, and vegetables. Once sausage is browned, add diced vegetables and saut until brown, 8-10 minutes. Dice one onion, three ribs of celery and one small bell pepper. Andouille sausage is traditionally used in jambalaya but it is high in fat. Once the chicken and sausage are cooked through, remove and set aside. (5 Tips For Weight Loss), Are Peanut Butter and Jelly Sandwiches Healthy? All You want to serve gumbo with more liquid than rice; in other words, not as gravy. This recipe is quick enough that you can make it for dinner when you have time for just one meal! Thanks for sharing I really like Jambalaya, Hi Sonali! In some cases crayfish and shrimp are incorporated. Its a traditional Southern food from Louisiana that is full of flavor and will make you forget that its cold and snowy outside. Meanwhile, heat the olive oil in a large Dutch or heavy-based pot. Im sure that youve heard that carbs are the enemy and theyre the main driving factor in keeping us from getting a flat stomach or abs. Creole Jambalaya is made with tomatoes, while Cajun Jambalaya only uses the holy trinity which is celery, green bell peppers, and onion. Place the chicken sausage and chicken over medium-high heat. Chop the onions, peppers, tomato, and celery. Influences of French, African, and Caribbean cooking methods and ingredients can be seen in the variety of jambalaya recipes across the region. 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! You can also make it with leaner meats, like turkey. Prep: 10 minutes Cook: 20 minutes Total: 30 minutes Author: Maya Krampf from WholesomeYum.com Servings: (adjust to scale recipe) Convert: US Customary - Metric Save Recipe Go Ad-Free Recipe Video As this is a cajun jambalaya it contains no tomatoes. Now that we know a little bit more about the nutrition facts of one serving of Jambalaya, lets take a look at how many calories you need to consume daily to stay in shape. ), Is Carpaccio Safe To Eat? Add chicken and sausage; cook and stir 5 minutes. xo Ally. Additionally, Jambalaya is made with rice, which is a complex carbohydrate that provides sustained energy throughout the day. (7 Tips For Weight Loss), Is Panna Cotta Healthy? Roux, a mixture of equal parts fat and flour, thickens gumbo. You need to use weights and build muscle by doing a variety of workouts that target each muscle group specifically. Our five tips will help you stay fit while eating Jambalaya. Jambalaya is a classic one-pot recipe filled with chicken, sausage, shrimp, and rice. Rinse the rice thoroughly, running under water until the water runs clear. Understand How Many Calories You Need to Consume in a Day, How to Make a Healthier Version of Jambalaya, Make Sure To Consistently Workout & Build Muscle. Quick question--how much is one serving? Stir to combine. (Is Carpaccio Healthy? Get it free when you sign up for our newsletter. Thanks for stopping by Lauren and for your kind words! (3 Tips For Weight Loss), Are Eggs Benedict Healthy? Another signature of great jambalaya is the rice. If you want it spicier hot than that, then add more cayenne pepper! A good rule of thumb is sticking to 30% carbs, 40% protein, and 30% fats. Then add the shrimp and heat for an additional 10 minutes. I love to cook but Ive never made Jambalaya. Place chicken pieces in the pot and brown chicken on all sides, working in batches, you dont want to overcrowd the pot. What's the Difference Between Cajun and Creole? Use half for the jambalaya and store the remaining seasoning blend in an airtight container for a future use. 25 Healthy Italian Foods (Is Italian Food Healthy? (5 Tips For Weight Loss), Is Wienerschnitzel Healthy? The benefit of HIIT is allowing yourself to burn calories in a shorter amount of time. Place the chicken thighs, sausage, peppers, celery, and jalapeno on a large (1117 inches or larger) rimmed sheet pan. ), 25 Healthy Russian Foods (Is Russian Food Healthy? Transfer chicken to a plate. The RIGHT SWAPS being key. Cook another 2 minutes, then add the bay leaf, thyme, oregano, cayenne and Tabasco. But if you have the time, you can also add the rice without cooking it first. Last week, we had a snow day andI thought it was the perfect time to make jambalaya. Jambalaya is basically a combination of disparate ingredients that can be made in one pot perfect for a frugal evening meal. Both contain the Holy Trinity of Cajun cooking, which consists of bell peppers, celery, and onion. What's the Difference Between Mexican Cuisine and Tex Mex? Then make sure to sign up for our newsletter where we guide you on the steps you can take to see your goals. Add carrot, spring onion and heated rice and cook . Once boiling, lower the heat to simmer. It easily lends itself to a healthy meal that is still low calorie. Toss to combine. This jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. Pour the chicken broth into a measuring cup and if needed, add enough water so that you have 3 cups of liquid. If you want to use uncooked rice add 1 cup of uncooked rice grains while you add the broth and other ingredients. Taste the liquid and season it with salt and pepper to taste. We recommend having 80% of cardio coming from LISS while 20% comes from HIIT for optimal fat loss throughout the week. 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