Our usual go-to Jambalaya is this healthified, low calorie version. Every now and then, though, I just don’t have the time to cook brown rice or the energy to peel shrimp and chop extra vegetables. On those days, this jambalaya packs the same flavor wallop but clocks in under 35 minutes. At fewer than 500 calories for a seriously gigantic serving, it’s not exactly unhealthy, either. Awesome for a week night meal, the leftovers are just as good the next day.
- 1 lb boneless skinless chicken breast
- 1 tbs cajun seasoning
- 1 tbs olive oil
- 12 oz chicken andouille sausage
- 1 onion, diced
- 3 stalks celery, diced
- 2 bell peppers, diced
- 3 cloves garlic, minced
- 3/4 c rice
- 1 c no-salt-added chicken broth
- 1 14.5-oz can no-salt-added diced tomatoes
- 2 tsp garlic powder
- 2 tsp thyme
- 1-2 tsp cayenne pepper, to taste
- salt and black pepper, to taste
- 2 tbs parsley or green onion, chopped
Heat oil in a large saucepan or braisser over high heat. Cut the chicken into 1" cubes, toss with cajun seasoning, and add to the pan. While chicken is cooking, slice sausage and add to the pan. Cook both until chicken is beginning to brown, about 5 minutes. Remove to a bowl and set asside.
Chop the vegetables and add them to the pan in the following order: onion, celery, peppers and garlic. Cook, stirring, until the onion begins to soften, about 5 minutes.
Add rice and cook another 2-3 minutes until the rice is opaque and beginning to brown.
Add chicken broth and tomatoes, garlic powder, thyme, cayenne pepper, and season to taste. Return meat to the pan and bring to a simmer. Reduce heat to medium, cover, and cook until rice is tender, about 20 minutes. Uncover boil until any excess liquid has evaporated. Adjust seasoning to taste, garnish with parsley or green onion, and serve.
Calories 480 / Total Fat 13.2g / Saturated Fat 2.9g / Trans Fat 0.0g / Cholesterol 162mg / Sodium 760mg / Potassium 748mg / Total Carbohydrates 42.9g / Dietary Fiber 3.7g / Sugars 7.5g / Protein 43.3g
Weight Watchers Points: 10 / Points Plus: 12