Jambalaya is already pretty healthy stuff — a one-pot meal made of chicken meat, shrimp, a little smoked sausage or andouille… and lots of veggies and rice. But the real thing is still usually loaded with savory fats — and very low fiber numbers considering the volume of protein and carbs — very common in traditional recipes.
So here’s my slightly jiggled and shook-up recipe — even more veggies, even less fat, and a slightly better profile, but with all that round umami flavor that Jambalaya needs to hit the bulls-eye!
approx 500 calories each/2c serving
19g fat, 6g fiber, 30g protein
- 6 oz chicken breast (boneless & skinless)
- 12 oz peeled small shrimp, or tiny “bay shrimp”
- 12 oz Pederson’s (or other high quality) smoked sausage, cut into 1/2″cubes
- 6 oz lean ham, diced
- 2 1/2 long grain brown rice
- 5 c chicken stock
- 12 oz celery chopped
- 12 oz onion, diced
- 2 lg bell pepper, diced
- 2 T olive oil
- 4 oz Hatch diced green chilis
- 2 x 10 oz cans Rotel tomatoes and green chilis
- 4 oz carrot, grated
- 2 c baby spinach leaves
- 11 oz V-8 spicy hot vegetable juice
- 3 bay leaves
- 1 t finely ground black pepper
- 1/2 t cayenne pepper
- 3 T + Penzey’s Cajun seasoning blend (season to taste)
- 1/4 c Trappey’s Red Devil pepper sauce
(This recipe needs 2 pans — a large 6-8 qt dutch oven or stew pot, plus another either rice cooker, or 4+ qt pot to make the rice.)
- measure rice and stock into 6-qt rice cooker or cast-iron dutch oven, then add bay leaves, pepper(s), Penzeys Cajun blend to the stock. Prepare rice according to machine directions (or as directed on rice packaging) as usual
- Saute onions, celery, bell pepper, diced chicken and diced smoked sausage in olive oil, over med- med/hi heat until veggies begin to brown. Add carrots, spinach, Rotel, Pepper sauce, and V-8 juice, and cover/simmer until rice is done.
- Stir meat/veggie mixture and raise heat to bubbling. Add the rice to the chicken/sausage mix and simmer uncovered on med-low heat until shrimp turn pink and are cooked through (about 4-5 minutes is plenty.
- Add the prepared rice to the sauted veggies and sausage/chicken/shrimp.
- Remove from heat, cover, and allow to stand for 10 minutes. Taste for seasoning.