Add the onion and garlic and saute for about 3-4 minutes until the onion is translucent. Thankfully my husband loves spicy food too, so thats not a problem. The same goes for fats. Healthy Jambalaya? What's the Difference Between Stock and Broth? Step 1 In a large pot over medium heat, heat oil. One dish will cover the meats, sea food and vegetables for a meal. Use vegetable stock in place of the chicken stock. The ratio between protein and fat in this dish is about 1:2 that makes it low in protein but high in fat content. Toss to combine. Jambalaya is not necessarily considered healthy, as it is high in calories, carbs, fats, and sodium. Thanks so much for your comment, Paul! Additionally, Jambalaya is made with rice, which is a complex carbohydrate that provides sustained energy throughout the day. I've found the key is to bring your liquid, whether it's water or stock, to a complete boil to create a healthy amount of steam. 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. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. This post may contain affiliate links for which I earn a commission. 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. It's a perfect one-pot meal that the whole familywill love. Cook until soft, about 5 minutes, then stir in chicken and season . Bring the jambalaya to a boil then reduce heat. Recipes with tomato sauce will turn out a little wetter, however, almost as wet as risotto, and that's totally normal. Your recipe contains all the delicious comfort food ingredients. 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. (3 Tips For Weight Loss), Is Bratwurst Healthy? (5 Tips For Weight Loss), Is Cornbread Healthy? 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. Im an ER doctor, trained chef, mom, recipe developer, and cookbook author. When you eat jambalaya, try to keep the portion size moderate. Make sure to purchase long-grain white rice because the grains stay fluffy and separate after cooking. Garnish with green onion and serve. Thank you for allowing me to share and have a wonderful weekend. The resulting mix has a slightly red hue from the tomatoes. I'm an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. 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. 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. 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. Once you get all of theingredients in the pot, it can just simmer away on the stove while you take care of otherthings. xo Ally. Return to a boil, and reduce the heat to low to simmer, covered, for about 30 minutes. If you want to enjoy the benefits of jambalaya, make sure to watch your portions. 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% 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. What's the Difference Between Cajun and Creole? Loved this Recipe? Cook at high pressure for 7 minutes, then quick release the pressure*. 25 Healthy Italian Foods (Is Italian Food Healthy? She has written about food since 2017, and her work can be found in Cooking Light, Southern Living, and more. Authentic Cajun Jambalaya Recipe Yield: 6 servings Prep Time: 15 minutes Cook Time: 45 minutes Total Time: 1 hour (Do not add the rice.) If you dont want to gain weight, this rice dish is not for you! what a great idea! We love jambalaya. Add the green onions, parsley, lemon juice and shrimp and simmer, covered, for another 15 minutes. 1. 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. Just look at this beautiful rainbow of colors! Step 3 - Pour in the diced tomatoes, chicken broth, and rice. Add carrot, spring onion and heated rice and cook . You are very welcome Shelly! Adding more meat also means that you can cut down on carbs, which is always a good idea. The recipe's basic formula is easy to personalize based on taste. Youve inspired me, now I cant wait to try your recipe. Pick your protein: Chicken, shrimp and Andouille sausage are all traditional options for jambalaya. Bring to a boil. Get it free when you sign up for our newsletter. This is great news if you like eating meat as part of your diet! (5 Tips For Weight Loss), Is Salami Healthy? Step 3: Make the Jambalaya Rice Mixture. Here is the link: http://carriesexperimentalkitchen.blogspot.com/2013/03/seafood-frenzy-friday-week-51.html, Um , yummy! Add seasoning mix, Worcestershire, tomato paste, and diced tomatoes to the meat and veggies. Typically it's tomato-bases somehow, and always included plenty of cajun spices. The key to dieting is a nice balance of macronutrients, as well as having an active lifestyle. If you dont want to gain weight, try substituting the sausage with chicken or shrimp instead. This rice and meat dish is popular in many cultures, including the Indian jugaad, which involves using leftovers in new ways to keep them from going to waste. I'm impressed with your work and am thankful for what you do! Jambalaya originated in Louisiana, and like a lot of creole cooking, has a little bit of Spanish and French influence. Your TDEE relies heavily on how active you are and how much movement you see in your day. Remove the lid and fold in the seasoned shrimp and chicken and the sliced andouille sausage. This dish begins with the holy trinity of vegetables (onion, celery, and bell pepper) and meat being cooked together. Bring to a boil then lower the heat until the liquid is gently simmering. The key to healthy eating is balance and moderation. Spicy, filling, rich flavor, absolutely delicious. It's wonderfully light, refreshing, and healthy. Five stars well deserved! 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. Add chicken and cook, stirring, for 2 minutes. 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. Add the bell peppers and red onion. 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. Tomato Cucumber Salad. This weekend I am going to try your jambalaya recipe.Can't wait to taste this delicious , healthy dish.Fooibi. You can easily overeat on unhealthy, processed foods that are high in fats and carbs, especially when something is as delicious as Jambalaya. Chicken Penne with Creamy Mushroom White Wine Sauce, Breakfast Hashbrown and Sausage Casserole. The difference lies in the order in which the ingredients are cooked and the use of tomatoes. After all, gumbo and jambalaya wouldn't exist today without the cooks who adapted old, familiar dishes to their new environment. We might as well play to it's strengths! Add a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. Is Jambalaya Healthy? Now that weve discussed how to make a healthier version of Jambalaya lets take a look at how to increase your activity level and build muscle. Keep it up! This dish is easy to make, and the ingredients are cheap, so you dont have to be a culinary genius to cook it. Delightful Mom Food / Recipes / Meal Type / Dinner. Influences of French, African, and Caribbean cooking methods and ingredients can be seen in the variety of jambalaya recipes across the region. How Many Calories Are in One Serving of Jambalaya? Its important to find foods that keep you full longer and still deliver a balanced amount of macronutrients. Serve with hot sauce on the side if desired. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. This is really the goal of working out and is what keeps you healthy as your metabolism increases. 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. Enjoy! Step 1 - Melt the butter in a saucepan over medium heat on the stove-top. Such as weight management, weight loss, or weight gain. You serve rice in gumbo, but the rice cooks in a separate pot. I m sure you will love it! This recipe easily serves 10 12 depending on the appetites youve got sitting around yourdinner table. 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. Use the tag #DeliciousMeetsHealthy when posting a picture of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram! Get my favorite tips, strategies and recipes for getting dinner on the table fast and making mealtime hassle-free! The word gumbo likely came from a West African word for okra or a Choctaw word for fil. Ive never made Jambalaya before, but this recipe sounds pretty straightforward (and delicious!). Sanitize vs. Disinfect: What's the Difference? Step 3: If you're using seafood, add it towards the end of the rice cooking time, turn off the pot, and . (5 Tips For Weight Loss), Is Jambalaya Healthy? Lets take a look at the nutrition facts, benefits, and risks of eating this Cajun classic. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. I have also linked this recipe to your original post so that my readers will be forwarded to your site. When it comes to southern food, Jambalaya and Gumbo are my favorite comfort foods. The trinity is cooked next, followed by the addition of the stock and rice. (5 Tips For Weight Loss), Is Meatloaf Healthy? Add the sausage and brown on both sides, 3-4 minutes. Garnish jambalaya with reserved scallions before serving. Many thicken gumbo with fil, a powder of ground sassafras that adds an earthy, herby flavor to the pot. 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. The holy trinity is a mixture of onion, green bell pepper, and celery that are thefoundation of many Cajun/Creole dishes. Be sure to label it and add the date. There is just something about them that feels homey, tasty, and is enough to feed an army. We recommend having 80% of cardio coming from LISS while 20% comes from HIIT for optimal fat loss throughout the week. A good rule of thumb is sticking to 30% carbs, 40% protein, and 30% fats. If you dont see any changes in your weight, decrease your calorie intake by another 100 calories and see how that works. Jambalaya is a popular rice, meat, and vegetable dish enjoyed in the Southeast United States, especially Louisiana. Look for bell peppers with even bottoms, so that they . You probably know about the popularity of jambalaya as a southern dish, but do you know anything else about it? A common question I have come across over the internet is how many calories does jambalaya have? Its also a good option if youre hosting a large group you can make a large pot, and everyone can help themselves. , Love Jambalaya. Jambalaya shouldn't turn out watery or mushy. Jambalaya is a popular rice, meat, and vegetable dish enjoyed in the Southeast United States, especially Louisiana. The protein in jambalaya comes from rice and chicken and the fat comes mainly from bacon, sausage, and shrimp (see below). The Answer Might Surprise You! Some people pass down recipes of dry jambalaya, while others might prefer a thicker . So glad to hear that you love jambalaya. Of course, this is only true if you make your own jambalaya but the ingredients are reasonably priced and taste great, so what do you have to lose? 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. Stir in tomato, Creole Seasoning and cayenne pepper. (3 Tips For Weight Loss), Are Eggs Benedict Healthy? A one-pot dish, jambalaya resembles Spanish paella with its combination of rice, meat or seafood, and vegetables. Add chicken and cook, turning, until browned on both sides, about 6 minutes per side. Heat on medium heat covered for 20-30 minutes or until the rice is cooked through. Welcome to my site- I hope youre hungry! Although every family has its own recipe for jambalaya, there are two main categories: Cajun and Creole. Required fields are marked *. What's the Difference Between Kombucha and Kvass. Your philosophies are awesome. 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. Most importantly, the rice is cooked in the jambalaya. But you want to note a couple of major differences. So here is the recipe for my favorite Jambalaya. Mix well and cook until all the vegetables and herbs are incorporated. 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. Quick question--how much is one serving? Optional to garnish at the end with green onion or fresh chopped cilantro for a pop of color! Then remove the sausage and set it on a plate. 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. Simply double the recipe. This sounds so flavorful! Although one serving of Jambalaya is high in proteins, it is also high in calories, carbs, fats, and sodium with 1600 mg. Then add the shrimp and heat for an additional 10 minutes. Hopefully you'll give my version a try! Jambalaya is delicious, and its a great way to have a variety of different meals in one place. Add to the pot the fire roasted tomatoes, broth, Cajun seasoning, pepper, salt, broth, bay leaf, sausage slices, and cooked rice. Cajun jambalaya tends to have a deeper, smokier flavor than Creole jambalaya due to this browning process. You don't have to cook it all the way through as it will be cooked later on. Directions: Set a large heavy pot, preferably a cast iron Dutch oven, over medium-high heat. Just remember that if you want your jambalaya spicy hot, then add more cayenne pepper! Instead of making true jambalaya here, I made a combo of gumbo and jambalaya. Continuously stir the meat and the sausage in the pan, and continue cooking until they are lightly browned, and the chicken is no longer pink on the inside. This is slightly lower than most other meals, but still not as low as some other dishes such as salads or vegetables. 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