Common Sense Jambalaya

Jambalaya is already pretty healthy stuff — a one-pot meal made of 12936304chicken 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!

8-10 servings
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 stockcol1-2
  • 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

Recipe instructions:

(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.)

  1. 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 usualShrimp-jpg
  2. 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.
  3. 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.
  4. Add the prepared rice to the sauted veggies and sausage/chicken/shrimp.31xBhZicSfL._SS500_
  5. Remove from heat, cover, and allow to stand for 10 minutes.  Taste for seasoning.

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