Healthy Cajun Jambalaya
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Prep Time
15 mins
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Cook Time
15 mins
-
Total Time
45 mins
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Servings
4 -6 servings
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Calories
467 kcal
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Course
Main Course, Dinner
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Cuisine
American
Healthy Cajun Jambalaya
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Healthy Cajun jambalaya packed full of chicken, ham, shrimp, and the trinity of vegetables!
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Ingredients
- 2 cups cooked diced chicken breast
- 1 cup diced ham steak (andouille or kielbasa sausage may also be used)
- 8 ounces medium sized shrimp peeled and deveined
- 1 tablespoon avocado oil or other flavorless oil
- 1 medium yellow onion diced
- 1 green bell pepper diced
- 2 stalks of celery diced
- 2 cloves garlic minced
- 3 tablespoons all-purpose flour
- 1 tablespoon dried parsley
- 1 teaspoon kosher salt
- 1 teaspoon granulated sugar
- 1/2 teaspoon ground allspice
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried marjoram
- 1/4 teaspoon cayenne pepper
- 1 bay leaf
- 28 ounces petite diced tomatoes
- 4 cups low sodium chicken broth
- 1 1/2 cups cooked brown rice
Instructions
- Heat the tablespoon of oil in a large pot over medium high heat. When the oil is hot add in the onion, celery, bell pepper, and garlic and cook until softened, about 3 minutes.
- Add in all of the spices and the flour and stir until the flour is totally incorporated. Add in the canned tomatoes and chicken broth and bring to a boil.
- Lower the heat to medium low and simmer for 10 minutes. Add in the diced ham and chicken and simmer for 5 more minutes. Add in the shrimp and cook for another 3-5 minutes until the shrimp is cooked.
- Serve with a 1/4 cup scoop of brown rice on top of the bowls of jambalaya if desired.
Nutrition Information
Show Details
Calories
467kcal
(23%)
Carbohydrates
45g
(15%)
Protein
50g
(100%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
5g
Trans Fat
0.01g
Cholesterol
166mg
(55%)
Sodium
1826mg
(76%)
Potassium
1591mg
(45%)
Fiber
7g
(28%)
Sugar
12g
(24%)
Vitamin A
639IU
(13%)
Vitamin C
66mg
(73%)
Calcium
151mg
(15%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4-6 servings
Amount Per Serving
Calories 467 kcal
% Daily Value*
| Calories | 467kcal | 23% |
| Carbohydrates | 45g | 15% |
| Protein | 50g | 100% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 166mg | 55% |
| Sodium | 1826mg | 76% |
| Potassium | 1591mg | 34% |
| Fiber | 7g | 28% |
| Sugar | 12g | 24% |
| Vitamin A | 639IU | 13% |
| Vitamin C | 66mg | 73% |
| Calcium | 151mg | 15% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
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