Healthy Jambalaya Recipe
A flavorful and lighter twist on the classic Louisiana dish, this healthy jambalaya recipe is loaded with lean proteins, vibrant vegetables, brown rice, and bold Cajun seasoning, offering a satisfying meal without the extra calories.
Ingredients
- 1 tablespoon olive oil
- 1 large yellow onion diced
- 2 stalks celery diced
- 1 large red bell pepper diced
- 1 large green bell pepper diced
- 4 cloves garlic minced
- 8 oz turkey andouille sausage sliced thin
- 8 oz chicken breast diced
- 8 oz shrimp peeled and deveined
- 1 cup brown rice rinsed
- 28 oz diced tomatoes canned (no added salt)
- 4 cups low-sodium chicken broth
- 1 tablespoon Cajun seasoning homemade or store-bought
- 1 teaspoon dried thyme
- 1 tablespoon Worcestershire sauce
- Salt and pepper to taste
- Fresh parsley chopped (for garnish)
Instructions
- Heat olive oil in a large Dutch oven over medium-high heat.
- Add onions, celery, and bell peppers. Sauté for 5 minutes until softened.
- Stir in garlic and cook for 1 additional minute.
- Add the turkey sausage and diced chicken, cooking until browned.
- Pour in the diced tomatoes, chicken broth, Cajun seasoning, thyme, and Worcestershire sauce. Stir well.
- Mix in the rinsed brown rice, cover the pot, and reduce heat to medium-low.
- Simmer for about 35–40 minutes, stirring occasionally, until the rice is tender.
- Add shrimp during the last 7–10 minutes of cooking and simmer until pink and cooked through.
- Adjust seasoning with salt and pepper as needed.
- Garnish with fresh parsley and serve hot.
Notes
- For an even lighter version, substitute shrimp with extra veggies like zucchini or mushrooms.
- You can make the dish spicier by adding extra cayenne pepper or hot sauce during the cooking process.
- Leftovers store well in the refrigerator for up to 4 days and can be frozen for up to 2 months.
- If using cauliflower rice instead of brown rice, reduce the broth by half and add the cauliflower rice during the final 10 minutes.