Low Fat Chicken and Sausage Jambalaya
Savor the bold flavors of New Orleans with this healthier twist on a Southern classic, Low Fat Chicken and Sausage Jambalaya. This one-pot wonder combines tender chunks of lean chicken breast, savory turkey sausage, and a medley of vibrant vegetables like onions, celery, and bell peppers. Simmered with fiber-rich brown rice, aromatic spices, and a touch of heat from cayenne pepper, this dish delivers all the hearty, smoky essence of traditional jambalaya with a fraction of the fat. Ready in just under an hour, it’s a wholesome, low-calorie meal perfect for weeknight dinners or meal prep. Garnish with fresh parsley and green onions for a flavorful finish that will leave you wanting more!
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 12 ounces turkey sausage
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 celery stalks, diced
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- 14.5 ounces canned diced tomatoes
- 2 cups low-sodium chicken broth
- 1 cup uncooked long-grain brown rice
- 1 teaspoon paprika
- 1 teaspoon dried thyme
- 0.5 teaspoon cayenne pepper
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 2 green onions, sliced
Instructions
Dice the chicken breast into bite-sized pieces and slice the turkey sausage into thin rounds.
Heat the olive oil over medium-high heat in a large, heavy pot or Dutch oven.
Add the chicken pieces and sausage slices to the pot. Cook until the chicken is browned on all sides and the sausage is lightly browned, about 5-7 minutes. Remove with a slotted spoon and set aside.
In the same pot, add the chopped onion, diced celery, green bell pepper, and red bell pepper. Sauté until the vegetables are softened, about 5 minutes.
Add the minced garlic to the pot and cook for an additional minute until fragrant.
Stir in the canned diced tomatoes (with juice), chicken broth, and uncooked brown rice.
Season the mixture with paprika, dried thyme, cayenne pepper, bay leaf, salt, and black pepper.
Return the chicken and sausage to the pot, stir to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 35 minutes or until the rice is cooked and tender, stirring occasionally.
Remove the bay leaf from the pot. Taste and adjust seasoning if necessary.
Garnish with freshly chopped parsley and sliced green onions before serving.
Nutrition Facts
Calories |
2669 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.2 g | 131% | |
| Saturated Fat | 26.5 g | 132% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 632 mg | 211% | |
| Sodium | 5947 mg | 259% | |
| Total Carbohydrate | 213.2 g | 78% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 34.8 g | ||
| Protein | 215.1 g | 430% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 487 mg | 37% | |
| Iron | 17.3 mg | 96% | |
| Potassium | 4528 mg | 96% | |
*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.
