Cajun Jambalaya

Cajun Jambalaya
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Cajun Jambalaya

This dish, based on a staple of Louisiana cuisine, swaps smoked sausage for chicken and shrimp—turning this into a flavor-filled weeknight dish. Consider using already-cooked packaged brown rice if you're in a pinch for time.

Nutrition Facts

Cajun Jambalaya

CaloriesCalories

438 Per Serving

ProteinProtein

38.3g Per Serving

FiberFiber

5.6g Per Serving
×
Calories 438
Total Fat 7.4 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 2.9 g
Cholesterol 144 mg
Sodium 428 mg
Total Carbohydrate 51.6 g
Dietary Fiber 5.6 g
Sugars 8.9 g
Added Sugars 0 g
Protein 38.3 g

Dietary Exchanges
2 1/2 starch, 2 vegetable, 4 lean meat

Ingredients

Servings  4   Serving Size   2 cups

  • 3 1/2 cups cooked brown rice (from 1 cup raw rice)
  • 2 teaspoons canola oil
  • 1 lb boneless, skinless chicken breasts (cut into 1-inch pieces, all visible fat discarded)
  • 3 teaspoons sodium-free Cajun spice blend
  • 1 (14.4-ounce) package frozen stir-fry onions and peppers, thawed
  • 1 can no-salt-added, diced tomatoes
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 pound medium or large shrimp, shelled and deveined
  • 1/3 cup scallions

Directions

Tip: Click on step to mark as complete.

  1. Make brown rice according to package directions or, alternatively, use the packaged cooked rice and skip this step.
  2. Add canola oil into a Dutch oven and warm over medium-high heat. Add chicken pieces and 1 teaspoon Cajun spice/ chili powder. Stir constantly until chicken is mostly cooked, around 5 minutes.
  3. Add thawed onions and peppers, along with diced tomatoes, thyme, garlic powder, salt, and pepper. Stir and let mixture come to a boil. Reduce heat so mixture is at a simmer and let simmer about 5 minutes.
  4. Increase heat to bring mixture to a boil. Add shrimp and, stirring constantly, cook until shrimp turn pink and are fully-cooked, about 2 to 4 minutes, depending on the size of shrimp. Stir in the cooked rice and cook until rice is heated, just 1 to 2 minutes. Remove from heat. Garnish with scallions and serve.

Cooking Tip: Another shortcut is using rotisserie chicken—just shred 2 1/2 cups of the rotisserie chicken breast (without the skin) to take the place of the cooked chicken; stir chicken into mixture at the end of the recipe along with the cooked rice.

Keep it Healthy: Whether using a Cajun spice blend or a chili powder for this recipe, make sure to grab one without sodium. Many spice blends have added salt so check the ingredients before purchasing.

Tip: Buying chicken breasts and cutting into the size you need—whether it’s 1-inch pieces like in this recipe or slivers for chicken fingers, is much cheaper than buying already-cut chicken.

 

This dish, based on a staple of Louisiana cuisine, swaps smoked sausage for chicken and shrimp—turning this into a flavor-filled weeknight dish. Consider using already-cooked packaged brown rice if you're in a pinch for time.

Nutrition Facts

Cajun Jambalaya

CaloriesCalories

438 Per Serving

ProteinProtein

38.3g Per Serving

FiberFiber

5.6g Per Serving
×
Calories 438
Total Fat 7.4 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 2.9 g
Cholesterol 144 mg
Sodium 428 mg
Total Carbohydrate 51.6 g
Dietary Fiber 5.6 g
Sugars 8.9 g
Added Sugars 0 g
Protein 38.3 g

Dietary Exchanges
2 1/2 starch, 2 vegetable, 4 lean meat

Ingredients

Servings  4   Serving Size   2 cups

  • 3 1/2 cups cooked brown rice (from 1 cup raw rice)
  • 2 teaspoons canola oil
  • 1 lb boneless, skinless chicken breasts (cut into 1-inch pieces, all visible fat discarded)
  • 3 teaspoons sodium-free Cajun spice blend
  • 1 (14.4-ounce) package frozen stir-fry onions and peppers, thawed
  • 1 can no-salt-added, diced tomatoes
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 pound medium or large shrimp, shelled and deveined
  • 1/3 cup scallions

Directions

Tip: Click on step to mark as complete.

  1. Make brown rice according to package directions or, alternatively, use the packaged cooked rice and skip this step.
  2. Add canola oil into a Dutch oven and warm over medium-high heat. Add chicken pieces and 1 teaspoon Cajun spice/ chili powder. Stir constantly until chicken is mostly cooked, around 5 minutes.
  3. Add thawed onions and peppers, along with diced tomatoes, thyme, garlic powder, salt, and pepper. Stir and let mixture come to a boil. Reduce heat so mixture is at a simmer and let simmer about 5 minutes.
  4. Increase heat to bring mixture to a boil. Add shrimp and, stirring constantly, cook until shrimp turn pink and are fully-cooked, about 2 to 4 minutes, depending on the size of shrimp. Stir in the cooked rice and cook until rice is heated, just 1 to 2 minutes. Remove from heat. Garnish with scallions and serve.

Cooking Tip: Another shortcut is using rotisserie chicken—just shred 2 1/2 cups of the rotisserie chicken breast (without the skin) to take the place of the cooked chicken; stir chicken into mixture at the end of the recipe along with the cooked rice.

Keep it Healthy: Whether using a Cajun spice blend or a chili powder for this recipe, make sure to grab one without sodium. Many spice blends have added salt so check the ingredients before purchasing.

Tip: Buying chicken breasts and cutting into the size you need—whether it’s 1-inch pieces like in this recipe or slivers for chicken fingers, is much cheaper than buying already-cut chicken.