Heart-Healthy Chicken and Sausage Jambalaya
Dive into the bold, Creole flavors of this Heart-Healthy Chicken and Sausage Jambalaya, a lighter spin on a Southern classic that doesn’t skimp on taste. Packed with lean protein from tender chicken breast and low-sodium chicken sausage, this one-pot wonder is brimming with wholesome ingredients like brown rice, colorful veggies, and aromatic spices like thyme, paprika, and cayenne. Simmered to perfection in low-sodium chicken broth and finished with a sprinkle of fresh parsley, this satisfying dish delivers all the richness of traditional jambalaya while being mindful of your heart health. Ready in just over an hour, it’s the perfect choice for a nourishing and flavorful family dinner!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 8 ounces low-sodium chicken sausage
- 2 tablespoons olive oil
- 1 large yellow onion, chopped
- 2 medium celery stalk, chopped
- 1 large green bell pepper, chopped
- 3 cloves cloves of garlic, minced
- 1 14.5-ounce can diced tomatoes, no salt added
- 2 cups low-sodium chicken broth
- 1 cup brown rice
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 1 bay leaf
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Slice the chicken breast into bite-sized pieces and the chicken sausage into 1/4-inch slices.
In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the chicken pieces and cook until browned on all sides, about 5-6 minutes. Remove from the pot and set aside.
In the same pot, add the remaining tablespoon of olive oil. Add the sausage slices and cook for about 4 minutes until lightly browned. Remove and set them aside with the chicken.
Add the chopped onion, celery, and bell pepper to the pot. Sauté for about 5 minutes until the vegetables are tender.
Stir in the garlic and cook for an additional minute until fragrant.
Return the chicken and sausage to the pot. Add the diced tomatoes, chicken broth, brown rice, thyme, oregano, paprika, cayenne pepper, bay leaf, salt, and black pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let simmer for 45 minutes, or until the rice is cooked through and the liquid is absorbed.
Remove the bay leaf and discard. Fluff the jambalaya with a fork.
Sprinkle with fresh parsley before serving warm. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1901 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.9 g | 88% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 546 mg | 182% | |
| Sodium | 2743 mg | 119% | |
| Total Carbohydrate | 108.7 g | 40% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 32.6 g | ||
| Protein | 203.4 g | 407% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 440 mg | 34% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 4319 mg | 92% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
