Delish Jambalaya(Healthy Low-Fat) Recipe

Looking for an easy DELISH JAMBALAYA(Healthy Low-fat) recipe? Learn how to make DELISH JAMBALAYA(Healthy Low-fat) using healthy ingredients.


Submitted by josephino

Makes 8 servings



Mark Twain once said, "New Orleans food is as delicious as the less criminal forms of sin." Speaking nutritionally, meat-heavy jambalaya is a misdemeanor. But toss in chicken instead of andouille sausage and pick a leaner cut of ham ?? keep the shrimp, of course ?? and you can dine with a clear conscience. Use brown rice instead of white and be generous with the veggies, and one bowl will provide 4 grams of fiber and 20 essential vitamins and minerals. Pretty impressive for a Fat Tuesday feast.

Recipe Ingredients for DELISH JAMBALAYA(Healthy Low-fat)

1 tbsp olive oil
1 large onion, chopped
6 grams cloves garlic(2 medium), peeled,minced
1 large green bell pepper, cored, seeded and chopped
2 celery stalks, diced
3 tbsp fresh Italian parsley, minced
4 oz extra-lean smoked ham, cut into 1/2-inch cubes
5 oz boneless, skinless chicken breast, diced
1/4 grams bay leaf(1 large)
1 tsp cayenne pepper
28 oz can )diced tomatoes
8 oz can) tomato sauce
3/4 cup brown rice, uncooked
32 ounces raw shrimp(2 lbs. medium), peeled, deveined and chopped into bite-sized pieces, or left whole

Recipe Directions for DELISH JAMBALAYA(Healthy Low-fat)

  1. Add oil to a large nonstick saucepan or dutch oven.

  2. Over medium heat, sauté onion, garlic, bell pepper and celery until onion is translucent.

  3. Add parsley, ham, chicken, bay leaf, and cayenne pepper.

  4. Cook, stirring often, 5 to 6 minutes.

  5. Add tomatoes (with juice), tomato sauce, and 1 3/4 cups cold water.

  6. Gently simmer, uncovered, stirring occasionally, about 5 minutes.

  7. Pour rice into the pan and stir well.

  8. Bring mixture to a boil.

  9. Lower heat and simmer, covered, 45 minutes or until rice is cooked and absorbs most of the liquid.

  10. Stir in shrimp and cook 5 minutes more.

  11. Remove bay leaf.

  12. Season to taste with cayenne pepper and salt, and serve.

Categories

Chicken, Pork, Rice, Seafood, Vegetables, Main Dish, American-Southern, Simmer

Nutrition Facts
Serving Size 338.3g
Amount Per Serving
Calories
286
Calories from Fat
41
% Daily Value*
Total Fat
4.6g
7%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
245mg
82%
Sodium
665mg
28%
Potassium
490mg
14%
Total Carbohydrates
25.4g
8%
Dietary Fiber
3.5g
14%
Sugars
6.6g
Protein
34.5g
Vitamin A 33% Vitamin C 90%
Calcium 8% Iron 27%
* 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
  • Low in saturated fat
  • High in niacin
  • Very high in selenium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in cholesterol
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