Healthy Jambalaya Recipe | The Gracious Pantry (2024)

FAQs

Is jambalaya healthy to eat? ›

It's packed with protein in the shrimp, chicken and sausage. Brown rice is your healthy source for carbohydrates. Obviously this is a meal for later on in your bariatric surgery recovery when you are comfortable eating different things all in the same meal.

One of the biggest complaints when making jambalaya is that the rice ends up mushy. And there's two main culprits of this – choosing the wrong type of rice and over-stirring. For this recipe, you want long-grain white rice, like basmati or jasmine. Don't use short-grain rice.

A cajun jambalaya, I'm reliably informed, should be somewhat dry, even slightly browned on the bottom, which rules out the soupier, wetter texture of those creole versions using tomatoes (Oliver advises cooks to aim for a “porridgey” consistency).

Gumbo is really a soup or stew that's often served over a little rice, while jambalaya is made with the rice cooked into the dish, making the grain an integral part of it. In gumbo, there should be more liquid than rice, while jambalaya should not be liquid-y or mushy.

Creole jambalaya includes tomatoes—possibly a sub for paella's saffron (a once out-of-reach ingredient for southern Louisianans). Cajun jambalaya, found more frequently further outside of New Orleans, omits tomatoes, yielding distinctly cooked grains, garnished with chicken, sausage, and later, spring onions.

A hearty blend of rice, meats, vegetables, and lots of seasoning, jambalaya is a cold-weather comfort food that is sure to please everyone. There are two types of jambalaya: Cajun and Creole.

If you haven't got any andouille at home, you will want to substitute the ingredient with another sharply flavoured smoked sausage. Chorizo Chorizo is a good substitute for andouille's distinctly smoky flavour. Polish kielbasa is another substitute that you can use.

Basmati vs Jasmine Rice

Both jasmine and basmati rice have a more pronounced aroma and taste than standard white rice. Choose jasmine rice when you want a fluffy, creamy dish. Try basmati in a pilaf, salad, or grain bowl where you want the texture of the individual rice grains to shine through.

If the heat is too high, the water evaporates before the rice has a chance to fully cook. If you don't add enough water, the rice ends up dry and crunchy.

Two main categories of jambalaya exist: Creole (or red) jambalaya, which is associated with the city of New Orleans and contains tomato, and Cajun (or brown) jambalaya, which contains no tomato and is more common in other parts of Louisiana. The recipe I'm focusing on here is the former, with tomato.

What to eat with jambalaya? ›

Problem: Complicated to make, jambalaya is usually overcooked and underseasoned. The dish is an unappealing mixture of rubbery shrimp, dry chicken, and gummy rice bound in a thin, watery tomato base. Goal: We wanted fluffy rice with perfectly cooked and seasoned chicken, shrimp, and sausage.

Most jambalaya recipes don't call for thickeners like roux or okra, though some people use cornstarch as a thickener if the dish needs it. Most of all, the role of rice distinguishes gumbo and jambalaya. You serve rice in gumbo, but the rice cooks in a separate pot.

The origins and meaning of the name “jambalaya” are diverse but there is some consensus that says that “jambalaya” comes from the Southern French word “jambalia” which means mix-up or mish mash. Many might recognize its resemblance to the Spanish dish paella.

Add in the uncooked rice, chicken stock, crushed tomatoes, Cajun/Creole seasoning, thyme, cayenne and bay leaf. Give everything a good stir. Cover and cook. Then cook for 25-30 minutes, being sure to stir the mixture every 5 minutes or so (to prevent burning) until the rice is nearly tender.

Carbs in Jambalaya With Meat And Rice, Chicken And Sausage Jambalaya. Jambalaya With Meat And Rice, Chicken And Sausage Jambalaya (1 cup) contains 22.7g total carbs, 21.4g net carbs, 21.2g fat, 26.1g protein, and 393 calories.

Jambalaya with meat and rice contains 5.4 g of saturated fat and 142 mg of cholesterol per serving. 244 g of Jambalaya with meat and rice contains 19.52 mcg vitamin A, 15.6 mg vitamin C, 0.49 mcg vitamin D as well as 2.73 mg of iron, 58.56 mg of calcium, 588 mg of potassium.

It's packed with protein, great for meal prep, and takes no time at all!

From the gardens that enslaved people nurtured to the newfound financial opportunity during the early days of emancipation, Black Americans created dishes that became — reductively — synonymous with Southern cuisine, like jambalaya, sweet potatoes and okra gumbo.