Name: Healthy Jambalaya
Prep time: 15 min
Cook time: 85 min
Total time: 100 min
Ingredients: ¾ lb large shrimp (20-24 count), (peeled and deveined, shells reserved); 3 cups low sodium chicken broth or water; 1 tablespoon olive oil; 8 ounces smoked turkey sausage (cooked), (sliced into 1/4-inch rounds); 1 medium yellow onion, (chopped); 1 red or orange bell pepper, (chopped); 3 stalks celery, (chopped); Kosher salt and freshly ground black pepper; 3 garlic cloves, (chopped); 1 Tbs tomato paste; 1 bay leaf; 2 tsp chopped, fresh thyme or 3/4 teaspoon dried; ½ tsp dried oregano; ¼ tsp cayenne pepper; ½ teaspoon Tabasco or other hot sauce; 1 can (14.5 oz) diced fire roasted tomatoes; 1 ¼ cups brown rice; 1 Tbs lemon juice; 4 scallions, (sliced)

Published: Feb 22, 2013 · Last Updated: May 1, 2022 by Dr. Sonali Ruder · This post may contain affiliate links · 27 Comments

What is jambalaya?

Jambalaya is a classic New Orleans dish made with rice, vegetables and meat- usually a combination of sausage with chicken or shrimp. There are different varieties of jambalaya but the base of the dish that all versions share is the "holy trinity. " The holy trinity is a mixture of onion, green bell pepper, and celery that are the foundation of many Cajun/Creole dishes.

Jambalaya is a perfect one-pot meal! Once you get all of the ingredients in the pot, it can just simmer away on the stove while you take care of other things. It’s a dish that the whole family will love.

Why this jambalaya is healthy

Here are the reasons why my Healthy Jambalaya is not only healthier than the traditional dish but also packed with flavor:

Smoked turkey sausage instead of pork. Andouille sausage is traditionally used in jambalaya but it is high in fat. Smoked turkey sausage is readily available in most grocery stores, has great flavor and less than half the fat of the pork version. If you’re a purist, go ahead and use the Andouille- just use a little less of it.

Brown rice instead of long grain white rice. Brown rice takes a little longer to cook but it’s so much better for you than white rice. In fact, the USDA Dietary Guidelines recommend that at least half of all the grains you consume should be whole grains. Whole grains have high amounts of fiber, vitamins, minerals and antioxidants. On the other hand, refined grains like white rice, are milled, a process that strips away the most nutritious parts of the grain.

Olive oil instead of butter. Cooking the vegetables and meat in olive oil instead of butter replaces cholesterol-raising saturated fat with heart healthy monounsaturated fat.

Red or orange bell peppers instead of green. Of course the holy trinity includes green bell peppers but I prefer to use red or orange peppers. They are the more mature version of green peppers and are sweeter in taste. They are also higher in several nutrients including Vitamins A and C and several antioxidants.

Quick homemade shrimp stock. I’m always looking for ways to infuse extra flavor into a dish without adding calories. Keep the shells from your shrimp and make a quick shrimp stock by simmering the shells in the chicken stock. It will add a rich, shrimp flavor to your dish.

Diced fire roasted tomatoes. To add even more flavor, I use canned fire roasted tomatoes. They add a nice smoky flavor that complements the smoky sausage and the other ingredients in the dish.

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