How to Make Healthier Cajun Jambalaya With Rice (2024)

This jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. It easily lends itself to a healthy meal that is still low calorie.

Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. This particular recipe capitalizes on using brown rice as opposed to using white rice, however.

Other ingredients include chicken thighs, shrimp, and sausage. This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. Shrimp is naturally low in fat and calories, and a small number of chicken thighs, though higher in fat than chicken breast, can still keep the dish lean.

The other vegetables and oils used are super healthy, and make an outstanding dish. Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber.

Ingredients

8 ounces smoked chicken sausage, sliced into 1/2-inch coins
8 ounces boneless, skinless chicken thighs, cut into bite-sized pieces
1 tablespoon canola oil
1 cup coarsely chopped celery
1/2 cup coarsely chopped green bell pepper
1 clove garlic, minced
1 tablespoon fresh thyme
1 cup brown rice
See Also
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2 cups chicken broth
1 (28-ounce) can diced tomatoes with juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
1 pound shrimp, peeled

Steps to Make It

Gather the ingredients.
Spray a large Dutch oven with nonstick cooking spray so that your chicken and sausage don't stick. Place the chicken sausage and chicken over medium-high heat.

See Also
What's the Difference Between Gumbo and Jambalaya?
Continuously stir the meat and the sausage in the pan, and continue cooking until they are lightly browned, and the chicken is no longer pink on the inside. Once the chicken and sausage are cooked through, remove and set aside.
Add the canola oil to the pan, and cook the celery, green pepper, and garlic for 3 to 5 minutes, until tender.
Add the thyme and rice, and cook 3 more minutes.
Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. Cover and cook on low, simmering for 35 to 40 minutes, until the liquid is absorbed.
Add the shrimp, and cook 3 to 5 minutes longer, until the shrimp are bright pink.

Nutrition Facts (per serving)
238	Calories
8g	Fat
12g	Carbs
29g	Protein

Show Full Nutrition Label

Nutrition Facts
Servings: 8
Amount per serving
Calories	238
% Daily Value*
Total Fat 8g	11%
Saturated Fat 2g	9%
Cholesterol 182mg	61%
Sodium 1204mg	52%
Total Carbohydrate 12g	4%
Dietary Fiber 3g	10%
Total Sugars 4g
Protein 29g
Vitamin C 21mg	104%
Calcium 109mg	8%
Iron 2mg	10%
Potassium 549mg	12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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