Low Fat Jambalaya
Indulge in the bold, smoky flavors of the South with this guilt-free Low Fat Jambalaya—a healthier twist on the classic Creole comfort food. Packed with tender chicken breast, lean turkey sausage, and juicy shrimp, this one-pot recipe is loaded with protein and low in fat, making it perfect for health-conscious foodies. A medley of vibrant veggies like bell peppers, celery, and onion combines with fiber-rich brown rice and aromatic Cajun spices to create a hearty and flavorful dish that’s as nutritious as it is satisfying. Simmered gently in a base of low-sodium chicken broth, tomatoes, and a touch of tomato paste, this lighter jambalaya is perfect for weeknight dinners or meal prep. Garnish with fresh parsley and green onions for the ultimate finishing touch and serve up this wholesome, crowd-pleasing meal in under an hour!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken breast
- 8 ounces lean turkey or chicken sausage
- 1 medium yellow onion, diced
- 1 medium green bell pepper, diced
- 2 celery stalks, chopped
- 4 garlic cloves, minced
- 1 cup long-grain brown rice
- 2 cups low-sodium chicken broth
- 1 14-ounce can diced tomatoes (no salt added)
- 2 tablespoons tomato paste
- 1 tablespoon cajun seasoning
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 12 ounces cooked shrimp, peeled and deveined
- 2 tablespoons chopped fresh parsley
- 2 green onions, sliced thinly
Instructions
Heat a large, deep skillet or Dutch oven over medium heat and add olive oil.
Season the chicken breast with a pinch of cajun seasoning; then add it to the skillet. Cook for 5-6 minutes per side, until browned and cooked through. Remove chicken from the skillet, let it rest briefly, then dice into bite-sized pieces.
In the same skillet, add the turkey or chicken sausage. Cook for 4-5 minutes, breaking it into smaller pieces if needed, until browned. Transfer sausage to a separate plate and set aside.
Add the diced onion, green bell pepper, celery, and garlic to the skillet. Sauté for 5 minutes or until softened and fragrant.
Stir in the uncooked brown rice, chicken broth, diced tomatoes, tomato paste, cajun seasoning, smoked paprika, and thyme. Bring the mixture to a boil.
Reduce the heat to low, cover with a lid, and let it simmer for 30-35 minutes, stirring occasionally, until the rice is tender and most of the liquid is absorbed.
Add the cooked chicken, sausage, and shrimp to the skillet, stirring to combine. Let the jambalaya cook for an additional 5 minutes to heat through.
Adjust seasoning with additional cajun seasoning, salt, or pepper, to taste.
Remove from heat and garnish with chopped parsley and sliced green onions.
Serve hot and enjoy your flavorful, healthy Low Fat Jambalaya!
Nutrition Facts
Calories |
2104 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.6 g | 74% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1210 mg | 403% | |
| Sodium | 4488 mg | 195% | |
| Total Carbohydrate | 108.4 g | 39% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 30.7 g | ||
| Protein | 284.8 g | 570% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 547 mg | 42% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 4908 mg | 104% | |
*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.
