Your TDEE relies heavily on how active you are and how much movement you see in your day. Thanks for the great post! Jambalaya has been a favorite dish for generations because it is inexpensive, delicious, and can be altered to include whatever the chef may have on hand. Love love love this!! Jambalaya is a perfect one-pot party food, whether you're celebrating Mardi Gras or are throwing a casual potluck. Next, add the rice and stir frequently until fragrant, about 3 minutes. what a great idea! All of the ingredients in this Louisiana cuisine are simple to find, yet if you run out of Cajun spice you can easily make it at home with common ingredients using this Cajun shrimp seasoning recipe. Celery, green bell pepper, and tomatoes pack in vitamins and nutrients and fiber. Jambalaya is a good source of protein and complex carbs because of its chicken and shrimp meat. At no additional cost to you, as an Amazon Associate I earn from qualifying purchases. Traditional jambalaya is made with green bell peppers, but you can use green, yellow, or orange peppers (or a mix) for this dish. Similar, right? 1 Season chicken strips with Cajun seasoning mix and juice of one lime wedge. This Jambalaya is certainly loaded with healthy and nutritious ingredients. "Be sure to cover the pot after adding rice and simmer for 25 to 30 minutes, stirring once halfway through." Add 2 tablespoons oil and the sausage and/or ham. Our five tips will help you stay fit while eating Jambalaya. Bring the jambalaya to a boil then reduce heat. The word gumbo likely came from a West African word for okra or a Choctaw word for fil. Stir in the cooked sausage, cooked chicken thighs, chicken broth, tomatoes, salt, black pepper, and ground red pepper. A good rule of thumb is sticking to 30% carbs, 40% protein, and 30% fats. Jambalya vs. Gumbo Jambalaya and gumbo are totally different dishes. A full bowl of jambalaya has about 700 calories, which is a good amount for the average person. If you dont want to gain weight, try substituting the sausage with chicken or shrimp instead. Im an ER doctor, trained chef, mom, recipe developer, and cookbook author. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. As this is a cajun jambalaya it contains no tomatoes. Add a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. Add the garlic, onions, celery and jalapeno, and saute for about 10 minutes, until fragrant. Get my favorite tips, strategies and recipes for getting dinner on the table fast and making mealtime hassle-free! The most common meat used for jambalaya is smoked sausage (usually andouille) and chicken. This can make a big difference in your diet! The Answer Might Surprise You! I plan to prepare big batches for my husband & his soldier later this week. He is now the owner of Aspire Fitness Walnut where his main goal is to help those who are seeking to find the best version of themselves. Haha, I know what you mean! But our families not so much, I always have to be careful when I cook for them. Serve immediately. So Good! Jambalaya also includes a variety of vegetables like bell peppers, onions, and celery. The statements on this website have not been evaluated by the food and drug administration. You can also make it with leaner meats, like turkey. Drizzle with half of the melted butter and sprinkle with half of the Cajun seasoning. Required fields are marked *. Per Serving: 465 calories; 19g fat; 6g saturated fat; 73mg cholesterol; 1633mg sodium; 42g carbohydrate; 19g sugars; 2g fiber; 28g protein. As stated in Step #3, you need to be able to burn enough calories throughout your day to put yourself at a caloric deficit. If you want to enjoy the benefits of jambalaya, make sure to watch your portions. I have also linked this recipe to your original post so that my readers will be forwarded to your site. The only downside is that the brown rice wasn't fully cooked after 40 minutes. (5 Tips For Weight Loss), Is Wienerschnitzel Healthy? What's the Difference Between Creole and Cajun Cooking? Macarons vs. Macaroons: What's the Difference? Ingredients Keep scrolling down to the recipe card for a list of FULL ingredient amounts and instructions or click the " Jump the Recipe " button at the top of the page! Optional to garnish at the end with green onion or fresh chopped cilantro for a pop of color! Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. The sodium content is also high, so those with hypertension should be careful about how much they eat. This recipe easily serves 10 12 depending on the appetites youve got sitting around yourdinner table. Jambalaya has been a favorite dish for generations because it is inexpensive, delicious, and can be altered to include whatever the chef may have on hand. This dish is filling, and it keeps your stomach full for hours. So, if you want to lose 1 to 2 pounds per week, we suggest you start with 100 calories less than what you are currently consuming and see if you notice a difference within a week. Once you know your calorie intake based on your weight and height, you can then decide how much you want to decrease it. I love being able to throw all my ingredients into one pot and let it simmer away on the stove while I take care of other things. Regarding working out with dumbbells, its important not to add too much weight too soon because that could result in injury if you are unfamiliar with the correct body positions. So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. Its also very high in carbs, so its not good food for those who are trying to lose weight. When the stock is added, the browned bits of meat dissolve into the broth giving the final product a brown color. Prep: 10 minutes Cook: 20 minutes Total: 30 minutes Author: Maya Krampf from WholesomeYum.com Servings: (adjust to scale recipe) Convert: US Customary - Metric Save Recipe Go Ad-Free Recipe Video I love to cook but Ive never made Jambalaya. Jambalaya is a Cajun dish that typically consists of rice, shrimp, chicken, and a variety of vegetables. Step 2: Combine, stir, and simmer. Now that we know a little bit more about the nutrition facts of one serving of Jambalaya, lets take a look at how many calories you need to consume daily to stay in shape. Stir in the tomatoes along with their juices and the rice. Make sure to purchase long-grain white rice because the grains stay fluffy and separate after cooking. Most of all, the role of rice distinguishes gumbo and jambalaya. Sausage links either lean, and natural with not nitrates added or use chicken sausage. Thats what I love about large one pot meals like this one is that you cook once, and you have food for several days. Thanks for sharing I really like Jambalaya, Hi Sonali! Jambalaya is delicious, and its a great way to have a variety of different meals in one place. Is Jambalaya keto-friendly? Here are five steps that explain what Jambalaya is, the calorie amount in one serving of Jambalaya, as well as how to stay fit and healthy while eating this classic Southern dish. In a Dutch oven, heat oil over medium-high heat until shimmering. ), 25 Healthy Greek Foods (Is Greek Food Healthy? Unlike gumbo, some jambalayas contain diced ham, another French contribution. Jambalaya is a popular rice, meat, and vegetable dish enjoyed in the Southeast United States, especially Louisiana. Once sausage is browned, add diced vegetables and saut until brown, 8-10 minutes. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. Just remember that if you want your jambalaya spicy hot, then add more cayenne pepper! Learn how your comment data is processed. Add the Worchester sauce, Sriracha sauce, chicken stock and bring to a boil. Cover the pot and cook another 7-8 minutes until the shrimp are pink and cooked through. Replies to my comments Jambalaya is a popular rice dish in the Deep South, especially in Louisiana where it originated. Although all the ingredients in this dish are high in protein, theyre not high in fat or calories. Peel and dice the onions, chop the garlic, rinse and drain the rice then set aside. Crock Pot Chicken, Sausage, and Shrimp Gumbo, Watch Joy the Baker Teach Us How to Make Beignets in New Orleans, 36 Warm and Comforting Recipes for Cold Weather, Seeds of Change: Fusion Foods of the African Diaspora. (7 Tips For Weight Loss), Is Brioche Bread Healthy? Heat 1 Tbsp olive oil in a Dutch oven or a large pot. Like Creole food itself, gumbo has its roots in African, French, Spanish, and Native American cooking. Add chicken and sausage; cook and stir 5 minutes. 60-75% of energy expenditure comes from your basal metabolic rate (BMR) which is how much your body burns if it did nothing all day. While everything I did at work was very analytical and detail oriented, I have enjoyed cooking because I get to use my creativity and experiment with flavors and textures of different foods. (5 Tips For Weight Loss), Is Ranch Dressing Bad For You? And remember to keep your other health habits in check, including exercising regularly and getting enough sleep. Add the sausage to the same pot and saute for about 6 minutes until browned. Most jambalaya recipes don't call for thickeners like roux or okra, though some people use cornstarch as a thickener if the dish needs it. Transfer chicken to a plate. Toss to combine. 1 (14 ounce) can of fire roasted diced tomatoes with juice or crushed tomatoes, Optional to add an 8 ounce chicken breast that is cooked and shredded (although it is not used in this recipe in the images. Its a traditional Southern food from Louisiana that is full of flavor and will make you forget that its cold and snowy outside. This Jambalaya is certainly loaded with healthyand nutritious ingredients. So, gumbo and jambalaya share cultural influences as well as ingredients. Such as weight management, weight loss, or weight gain. xo Ally. 300g large raw prawns. Stews, chilis, soups, jambalaya are among my go to meals during this time of the year. This does slightly change the nutritional calculation. (5 Tips For Weight Loss), Are Pierogies Healthy? Add the sausage and brown for a few minutes when the oil is hot. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. We don't know how exactly gumbo came together. Source (NASM). LOVE THIS DISH! An In-Depth Analysis. My favorite tips & strategies for simplifying dinner time! But this dish isnt expensive at all! Jambalaya is not necessarily considered healthy, as it is high in calories, carbs, fats, and sodium. It's the type of meal that sticks with you and can help fuel you through a long day or act as comfort food for cold winter days where you're looking for a heavier dish to keep you cozy. (5 Tips For Weight Loss), Is Beef Stroganoff Healthy? Heavenly. So, next time youre wondering how you can lose some weight, remember that you need to build some muscle and track your calories to your specified amount. But if you have the time, you can also add the rice without cooking it first. Okra also thickens gumbo. For some reason, I havent made it in years. Cover the pot with a heavy lid. It's a dish that the whole family will love. 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