Is there a recipe for healthy jambalaya?!
This Cajun dish uses smoked turkey sausage instead of higher-fat sausage, plus plenty of vegetables, tomatoes, brown rice, shrimp & seasonings.
Ingredients:
2 teaspoons olive oil
1 medium onion, diced
1 medium sweet green pepper, diced
1 medium sweet red pepper, diced
3 celery stalks, diced
3 cloves garlic, minced
1 16-oz package turkey kielbasa, sliced
1 14-oz can diced tomatoes, undrained
1 10-oz can diced tomatoes with green chilies, undrained
3 cups cooked brown rice
1 tsp dried thyme
1/2 tsp kosher or coarse salt
1 tsp hot pepper sauce, or to taste
1 tablespoon Worcestershire sauce, or to taste1 pound medium shrimp, peeled and deveined
Method
Heat oil in a large Dutch oven over medium-high heat. Add onions, peppers, celery and garlic and saute for 5 to 6 minutes or until vegetables are soft. Add sausage and saute 2 to 3 minutes or until browned. Add remaining ingredients except shrimp and cook for 5 more minutes. Add uncooked shrimp and cook for 5 minutes or until shrimp is pink and cooked through. Remove from heat and serve warm with extra hot sauce.
Notes: This jambalaya is packed full of veggies, lean sausage, shrimp, and heart-healthy brown rice. The best part is that is tastes just as good as traditional jambalaya recipes.
Answers: Healthy Cajun Jambalaya
This Cajun dish uses smoked turkey sausage instead of higher-fat sausage, plus plenty of vegetables, tomatoes, brown rice, shrimp & seasonings.
Ingredients:
2 teaspoons olive oil
1 medium onion, diced
1 medium sweet green pepper, diced
1 medium sweet red pepper, diced
3 celery stalks, diced
3 cloves garlic, minced
1 16-oz package turkey kielbasa, sliced
1 14-oz can diced tomatoes, undrained
1 10-oz can diced tomatoes with green chilies, undrained
3 cups cooked brown rice
1 tsp dried thyme
1/2 tsp kosher or coarse salt
1 tsp hot pepper sauce, or to taste
1 tablespoon Worcestershire sauce, or to taste1 pound medium shrimp, peeled and deveined
Method
Heat oil in a large Dutch oven over medium-high heat. Add onions, peppers, celery and garlic and saute for 5 to 6 minutes or until vegetables are soft. Add sausage and saute 2 to 3 minutes or until browned. Add remaining ingredients except shrimp and cook for 5 more minutes. Add uncooked shrimp and cook for 5 minutes or until shrimp is pink and cooked through. Remove from heat and serve warm with extra hot sauce.
Notes: This jambalaya is packed full of veggies, lean sausage, shrimp, and heart-healthy brown rice. The best part is that is tastes just as good as traditional jambalaya recipes.
haha not that i know of! yuuum
it is healthly,what u takin bout willis!
replace all the meat with yves veggie meat.
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.
Makes 6 servings.
1 tbsp olive oil
1 large onion, chopped
2 medium cloves garlic, peeled
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 large bay leaf
1 tsp cayenne pepper
1 can (28 oz) diced tomatoes
1 can (8 oz) tomato sauce
3/4 cup brown rice, uncooked
1 1/2 lb medium shrimp, peeled, deveined and chopped into bite-sized pieces
Add oil to a large nonstick saucepan. Over medium heat, sauté onion, garlic, bell pepper and celery until onion is translucent. Add parsley, ham, chicken, bay leaf, and cayenne pepper. Cook, stirring often, 5 to 6 minutes. Add tomatoes (with juice), tomato sauce, and 1 3/4 cups cold water. Gently simmer, uncovered, stirring occasionally, about 5 minutes. Pour rice into the pan and stir well. Bring mixture to a boil. Lower heat and simmer, covered, 45 minutes or until rice is cooked and absorbs most of the liquid. Stir in shrimp and cook 5 minutes more. Remove bay leaf. Season to taste with cayenne pepper and salt.
Nutritional analysis per serving: 340 calories, 7 g fat (1.5 g saturated fat)
Hope this was helpful ~~~~~~
I see nothing unhealthy about mine.....
Crawfish Jambalaya
12 ounces fresh/frozen crawfish/shrimp/monkfish (any firm seafood) (I suppose you could use some LITE smoked sausage instead..... I really like this)
2 stalks celery, sliced
1 large onion, chopped
1 green pepper, chopped
1 clove garlic, minced
2 tbls margarine
1 2/3 cup water
? tsp salt
? tsp thyme
? tsp crushed red pepper
? tsp ground black pepper
1 bay leaf
? cup long grain white rice
1 15 ounce can petite diced tomatoes
3 ounces tomato paste
In 3 quart saucepan cook celery, onion, green pepper, and garlic in margarine until tender, approx 5 minutes. Add water, salt, thyme, red and black pepper, and bay leaf. Bring to a boil, add rice, cover and simmer 15 minutes or until rice is tender.
Stir in undrained tomatoes and paste, add fish cook 2-3 minutes until fish is heated through. Serve in soup bowls with a crusty bread.
It's not healthy but you could try and use Turkey sausage for the smoked sausage and you could try and use skinless chicken breast instead of the shrimp. Good Luck.