Low-Fat Jambalaya
A flavorful, low-fat jambalaya packed with tender chicken, smoked turkey sausage, and fresh vegetables, perfect for a hearty yet healthy meal suitable for family dinners.
Ingredients
- 1 1/2 lb. chicken breasts ⓘ
- 1/2 tsp. salt ⓘ
- 1/2 tsp. black pepper ⓘ
- 1 Tbsp. vegetable oil ⓘ
- 3/4 lb. smoked turkey sausage ⓘ
- 2 onions ⓘ
- 1 large green pepper ⓘ
- 1 c. celery ⓘ
- 1 minced garlic clove ⓘ
- 2 c. uncooked rice ⓘ
- 1/4 to 1/2 tsp. cayenne pepper ⓘ
- 2 1/2 c. chicken broth ⓘ
- 1 c. sliced green onions ⓘ
- 1 tomato ⓘ
Instructions
- Season the chicken breasts with salt and black pepper.
- Heat vegetable oil in a Dutch oven over high heat and cook the seasoned chicken until browned.
- Add the smoked turkey sausage slices and cook for 2 to 3 minutes.
- Remove the chicken and sausage from the Dutch oven and set aside.
- In the same Dutch oven, add chopped onions, green pepper, celery, and minced garlic; cook until vegetables are tender.
- Return the cooked chicken and sausage to the Dutch oven.
- Add uncooked rice, cayenne pepper, and chicken broth.
- Bring to a boil, then reduce heat, cover, and simmer until rice is cooked and liquid is absorbed.
- Stir in sliced green onions and chopped tomato before serving.
Tips & Substitutions
For a lighter option, you can substitute the smoked turkey sausage with lean turkey or chicken sausage. If you're looking for more flavor, consider adding a bay leaf or some chopped parsley while simmering. Also, using brown rice instead of white will add more fiber and nutrients, though it may require additional cooking time. For a twist, you could include some shrimp towards the end of cooking.
Serving Suggestions
Serve this Low-Fat Jambalaya with a side of crusty bread or a simple green salad for a complete meal. It also pairs beautifully with Basic Vegetable Rice for those who want to add more veggies to their plate. For a refreshing contrast, consider a light cucumber salad or a citrus-based side dish to balance the spiciness.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. To reheat, add a splash of chicken broth to maintain moisture and microwave until heated through, or heat gently on the stovetop over low heat. This dish also freezes well, so consider portioning it out for future meals.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Jambalaya contains roughly 1369 calories, with 25g protein, 124g carbohydrates, and 89g fat. It is an excellent source of vitamin A (168% of the Daily Value), vitamin C (131% of the Daily Value), and protein (50% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 3000mg per serving (130% 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, you can prepare this jambalaya in advance. Just follow the recipe up to the simmering step, let it cool, and store in the fridge. When ready to serve, simply reheat it on the stove or in the microwave, adding a little broth if needed.
Can I use different proteins in this recipe?
Absolutely! While this recipe uses chicken and smoked turkey sausage, you can easily substitute with shrimp, lean pork, or even plant-based proteins for a vegetarian version. Just adjust the cooking times accordingly to ensure everything is cooked through.
What can I do if I want it spicier?
If you prefer a spicier jambalaya, increase the amount of cayenne pepper or add some diced jalapeños. You can also serve it with hot sauce on the side to allow guests to adjust the heat to their liking.
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).