Cooking Light Jambalaya Recipe

Looking for an easy Cooking Light Jambalaya recipe? Learn how to make Cooking Light Jambalaya using healthy ingredients.


Submitted by chefswife75

Makes 6 servings



Delicious Jambalya that's actually pretty darn good for you!

Recipe Ingredients for Cooking Light Jambalaya

1/8 c canola oil
1 onion, large
5 garlic cloves
3 carrots, medium
1/2 c celery
1 Peppers, Jalapeno
1 tsp Chili Powder
1 tsp Cumin
1 tsp smoked paprika
1 tbs flour
36 oz Chicken Broth
28 oz tomatoes, canned
1 tomato, large
1 lb chicken breast
1/4 lb smoked sausage, turkey
8 shrimp, large
1/2 c chopped parsley
1 1/2 tbs sea salt

Recipe Directions for Cooking Light Jambalaya

  1. Put oil and flour into large cooking pot, the size of a dutch oven. Heat on low and stir constantly until browned.

  2. Add diced onion, garlic, chopped celery, carrots, jalapeno, and spices. Make sure to stir often to avoid burning the spices.

  3. When veggies are starting to get softer, not turning to mush, add chicken broth. You may want to add a little of the broth at first if you have some of the flour and oil or anything stuck to the bottom of your pot. If you have that, add a little, maybe a cup of the broth and scrape with a wooden spoon. This is called degalzing and gives an incredible flavor to the dish.

  4. Add the rest of the chicken broth, the can of diced tomatoes and the cut up fresh tomato.

  5. Bring to a boil.

  6. Add the rice. Cook on med low until rice starts to get a little cooked.

  7. Cut up the sausage and add. Then cut up the chicken breasts into bite sized pieces and add.

  8. When the rice is cooked add the shrimp and chopped parsley. The shrimp should cook in about 5 min.

  9. Serve! You can always add more jalapeno or hot sauce if you prefer it more spicy. I will sometimes add a dried red chili if I'm really brave.

Categories

Chicken, Herbs, Rice, Seafood, Tomatoes, Main Dish, American-Southern, Boil

Nutrition Facts
Serving Size 513.5g
Amount Per Serving
Calories
346
Calories from Fat
131
% Daily Value*
Total Fat
14.5g
22%
Saturated Fat
3.3g
17%
Trans Fat
0.1g
Cholesterol
137mg
46%
Sodium
2253mg
94%
Potassium
999mg
29%
Total Carbohydrates
13.9g
5%
Dietary Fiber
3.6g
14%
Sugars
6.8g
Protein
39.1g
Vitamin A 143% Vitamin C 51%
Calcium 8% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very high in niacin
  • High in phosphorus
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • High in vitamin C
  •   Bad points
  • High in cholesterol
  • Very high in sodium
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