Healthy Jambalaya

9 servings Prep: 20 m Cook: 55 m Total: 1 h 15 m Intermediate
4.0/5 (3)
Here is a jambalaya that your family can enjoy. It has lots of flavor, veggies, and low-fat meats! Using chicken breast and low-fat sausage with plenty of onions, bell pepper, celery, and rice, this lighter take on a Louisiana classic doesn’t sacrifice taste.

Ingredients

9 servings
  • 1 package low-fat sausage
  • 1 package boneless skinless chicken breast
  • 1 celery stalk, chopped
  • 2 small onions, chopped
  • 4 cloves of garlic, chopped
  • 1 bunch green onions, chopped
  • 1 green bell pepper, chopped
  • 3 tbsp parsley, chopped fine
  • 1 1/2 cup rice
  • 3 cups water
  • 2 cans beef broth

Step-by-Step Instructions

  1. In a medium pan, brown the sausage and chicken meat over medium-high heat and remove meat to the side. Author's note: you may want to cut up your chicken into small pieces after it’s cooked or before, it’s up to you. Cook until chicken is no longer pink, about 10-12 minutes.
  2. Add veggies (except parsley) to the same pot and let them cook down for about 5-7 minutes until softened.
  3. As the veggies cook, scrape the bottom of the pan for your bits of chicken and sausage. This gives the veggies and your dish extra flavor.
  4. Put the cooked meat back in the pot; add the rice, water, and beef broth. Bring to a boil.
  5. Cover, reduce heat to low and let simmer for 35-40 minutes until rice is tender and liquid is absorbed.
  6. When rice is cooked, stir in the parsley.

Common Problems and Solutions

Q: Why is my jambalaya mushy?

A: Make sure you don't lift the lid while the rice is cooking - let it steam undisturbed for the full simmer time. Also check that you're using the right rice-to-liquid ratio (1.5 cups rice to 5 cups total liquid in this recipe).

Q: Can I use brown rice instead?

A: Yes, but you'll need to increase the cooking time to 50-60 minutes and may need to add an extra 1/2 cup of liquid since brown rice absorbs more.

Q: The bottom is sticking - what should I do?

A: Lower your heat immediately and add a splash more broth. Jambalaya should simmer gently, not boil hard. Medium-low to low heat is best once you've brought it to the initial boil.

Tips and Techniques

Don’t skip scraping up those browned bits (fond) from the bottom of the pan after cooking the meat - that’s where tons of flavor lives. Also, let the jambalaya rest for 5 minutes off the heat before serving to let the rice finish absorbing any remaining liquid.

Ingredient Substitutions

  • low-fat sausage: turkey sausage or andouille sausage
  • beef broth: chicken broth or vegetable broth
  • boneless skinless chicken breast: boneless skinless chicken thighs
  • green bell pepper: red or yellow bell pepper

Equipment Needed

  • Heavy-bottomed pot or Dutch oven (to prevent sticking and ensure even heat)
  • Sharp knife and cutting board
  • Wooden spoon (for scraping up browned bits)

Historical Context

Jambalaya is a one-pot rice dish that came from the Spanish influence in Louisiana, similar to paella. The name likely comes from the French ‘jambon’ (ham), African influences, and the Acadian need for hearty, filling meals that could feed a family from one pot.