Jambalaya Low Fat Recipes
LOW CARB JAMBALAYA
A jambalaya for the low-carb and paleo crowd. It's rice free, with extra veggies to make up the volume. Just as delicious and flavorful as traditional jambalaya, without the insulin spike!
Provided by Morgan Mallory
Categories Soups, Stews and Chili Recipes Stews Jambalaya Recipes
Time 45m
Yield 6
Number Of Ingredients 13
Steps:
- Heat olive oil and butter in a large saucepan over medium heat. Add the onion and andouille sausage and cook and stir until the onion starts to brown, about 10 minutes. Stir in garlic and cook until fragrant, 1 to 2 minutes.
- Mix in crushed tomatoes, green bell peppers, zucchinis, Cajun seasoning, hot sauce, and chicken broth; bring mixture to a boil, reduce to a simmer, and cook uncovered until the liquid cooks off and the mixture is thick, about 15 minutes. Stir in chicken and shrimp and simmer until heated through, 1 to 2 minutes.
Nutrition Facts : Calories 259.8 calories, Carbohydrate 14.5 g, Cholesterol 166.6 mg, Fat 8.5 g, Fiber 3.7 g, Protein 31.8 g, SaturatedFat 2.7 g, Sodium 974.5 mg, Sugar 3.8 g
PRAWN JAMBALAYA
This nourishing jambalaya is a winning recipe. It's low-fat, low-calorie, and provides 4 of your 5-a-day - plus it's all made in one pan so less washing up!
Provided by Sara Buenfeld
Categories Dinner, Main course
Time 45m
Number Of Ingredients 14
Steps:
- Heat the oil in a large, deep frying pan. Add the onion and celery, and fry for 5 mins to soften. Add the rice and spices, and pour in the tomatoes with just under 1 can of water. Stir in the bouillon powder, pepper, garlic and thyme.
- Cover the pan with a lid and simmer for 30 mins until the rice is tender and almost all the liquid has been absorbed. Stir in the prawns and parsley, cook briefly to heat through, then serve.
Nutrition Facts : Calories 396 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 55 grams carbohydrates, Sugar 15 grams sugar, Fiber 9 grams fiber, Protein 20 grams protein, Sodium 1.3 milligram of sodium
LOW FAT JAMBALAYA
Make and share this Low Fat Jambalaya recipe from Food.com.
Provided by Bergy
Categories Lunch/Snacks
Time 54m
Yield 6 serving(s)
Number Of Ingredients 15
Steps:
- Heat oil in a skillet and saute the onions, green pepper, celery& garlic.
- Cook until the veggies start to soften about 4 minutes Add kielbasa, cook 2 minutes.
- Add all the remaining ingredients except scallops& parsley.
- Bring to a boil, simmer for 15 minutes.
- Stir occasionally or until the rice is cooked.
- Stir in the scallops& parsley cook for a further 3-5 minutes Do not overcook the scallops.
JAMBALAYA LOW FAT
Steps:
- Melt margarine in skillet. Add chicken and sausage. Cook over medium-high heat until meat starts to brown. Add 1/2 cup each of onions, celery and bell peppers. Cook 5 to 8 minutes or until vegetables are tender, stirring frequently. Stir in garlic, tomatoes, remaining 1/2 cup of each raw vegetable and remaining ingredients. Spray a 9-by-13-inch baking dish with nonstick spray coating; spoon jambalaya into prepared dish. Bake uncovered at 350 degrees 1 hour.
JAMBALAYA
A spicy jambalaya with chicken, andouille sausage, rice and Cajun seasonings that's easy to make in one pot.
Provided by Terri
Categories Jambalaya
Time 1h5m
Yield 6
Number Of Ingredients 17
Steps:
- Heat 1 tablespoon of peanut oil in a large heavy Dutch oven over medium heat. Season the sausage and chicken pieces with Cajun seasoning. Saute sausage until browned. Remove with slotted spoon, and set aside. Add 1 tablespoon peanut oil, and saute chicken pieces until lightly browned on all sides. Remove with a slotted spoon, and set aside.
- In the same pot, saute onion, bell pepper, celery and garlic until tender. Stir in crushed tomatoes, and season with red pepper, black pepper, salt, hot pepper sauce, Worcestershire sauce and file powder. Stir in chicken and sausage. Cook for 10 minutes, stirring occasionally.
- Stir in the rice and chicken broth. Bring to a boil, reduce heat, and simmer for 20 to 25 minutes, or until liquid is absorbed.
Nutrition Facts : Calories 465.1 calories, Carbohydrate 42.4 g, Cholesterol 73.1 mg, Fat 19.8 g, Fiber 3 g, Protein 28.1 g, SaturatedFat 5.7 g, Sodium 1632.7 mg, Sugar 2 g
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