Jambalaya(Low Calorie)
A flavorful, low-calorie jambalaya featuring tender chicken, smoked turkey sausage, and vibrant vegetables, perfect for a healthy, satisfying meal with bold spices.
Ingredients
- 4 skinned, boned chicken breasts ⓘ
- 1/4 tsp. ground red pepper
- 1/4 tsp. ground black pepper ⓘ
- 1 lb. low-fat smoked turkey sausage
- 2 1/4 cups chopped onion ⓘ
- 2 cups chopped celery
- 1 1/2 cups sliced green onions ⓘ
- 1/2 cup chopped green pepper ⓘ
- 1/2 cup chopped red pepper ⓘ
- 2 cloves garlic, minced ⓘ
- 2 1/2 cups water ⓘ
- 1 tsp. chicken bouillon granules ⓘ
- 1/2 tsp. browning and seasoning sauce ⓘ
- 1 1/4 cups long grain rice ⓘ
- vegetable cooking spray ⓘ
Instructions
- Boil chicken until tender, then cut into cubes and set aside.
- Coat a skillet with vegetable cooking spray.
- Add chopped onion, chopped celery, chopped green onions, chopped green pepper, chopped red pepper, ground red pepper, ground black pepper, and minced garlic; sauté until tender.
- In a Dutch oven, add the cooked chicken, sautéed vegetables, sliced turkey sausage, water, chicken bouillon granules, browning and seasoning sauce, and uncooked rice.
- Bring the mixture to a boil.
- Cover and reduce heat; simmer for 20 minutes or until rice is tender and liquid is absorbed.
Tips & Substitutions
To enhance the flavor of your jambalaya, consider adding a splash of hot sauce for extra heat or using low-sodium chicken broth instead of water. If you prefer, swap the turkey sausage for a leaner option like chicken sausage. Fresh herbs like parsley or thyme can be added just before serving for a burst of freshness.
Serving Suggestions
Serve your jambalaya hot, garnished with fresh chopped parsley for a pop of color. It pairs beautifully with a simple green salad or crusty bread to soak up the flavorful broth. For a heartier meal, consider serving with a side of roasted vegetables or a fruit salad. Explore more chicken recipes for additional inspiration.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of water or broth to prevent drying out, and warm in the microwave or on the stovetop over low heat until heated through. This dish also freezes well for up to 2 months.
Nutrition & Diet Analysis (per serving)
Each serving of Jambalaya(Low Calorie) contains roughly 346 calories, with 12g protein, 48g carbohydrates, and 14g fat. It is an excellent source of vitamin C (213% of the Daily Value), iron (34% of the Daily Value), and vitamin A (32% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 878mg per serving (38% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this jambalaya in advance?
Yes, this recipe can be made ahead of time. Prepare the jambalaya, let it cool, and store it in the refrigerator. It can be reheated when you're ready to serve. Just remember that the rice may absorb more liquid as it sits, so you might need to add extra broth or water when reheating.
Is it possible to make this recipe vegetarian?
Absolutely! You can substitute the chicken and turkey sausage with plant-based alternatives, such as tofu or tempeh. Use vegetable broth instead of water and add more vegetables like zucchini or mushrooms for added texture and flavor.
What can I use instead of long grain rice?
If you don't have long grain rice, you can use brown rice or quinoa as alternatives. Just be aware that cooking times may vary, so adjust the liquid and simmering time accordingly to ensure the grains are fully cooked.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).