Flavor-Packed & Healthy Jambalaya: A New Orleans Classic, Simplified!

Craving the vibrant flavors of New Orleans but looking for a lighter, healthier twist? Look no further! This jambalaya recipe skips the traditional roux, delivering all the savory goodness you love, without the extra heaviness.

Jambalaya is a culinary gem from Louisiana, known for its rich, smoky flavors and hearty ingredients. In this version, we’re using a preservative-free chicken sausage (like Amylu’s from Costco—a personal favorite for its great value!) or, you can simply combine chicken and shrimp. The secret to that authentic smoky depth? A generous dose of smoked paprika, which perfectly mimics the flavor of traditional smoked sausage.

Nutritional Powerhouse:

This jambalaya is packed with lean protein from chicken and shrimp, and you can boost the fiber value further by pairing it with brown rice—a fantastic source of whole grains. Remember, for those managing diabetes, aim for roughly a quarter of your plate to be brown rice, ensuring a balanced meal.

Bonus: Crispy Oven-Roasted Okra!

Want to elevate your jambalaya experience? Top it with an incredibly easy oven-roasted okra! Frozen sliced okra transforms into crispy, flavorful bites, eliminating any trace of that “gooey” texture. The addition of turmeric and cayenne adds a delightful kick! Enjoy as a snack alone or add it to your meals. 

Healthy Jambalaya Recipe

Ingredients:

• 1 Tbsp Avocado or Grapeseed Oil
• 1 Red or Orange Bell Pepper, diced
• 1 Green Bell Pepper, diced
• 4 cloves Garlic, minced (or 4 tsp Garlic Powder)
• 1 ½ tsp Oregano
• 1 ½ tsp Onion Powder
• 1 ½ tsp Dried Thyme
• 1 ½ tsp Paprika
• 1 tsp Smoked Paprika (the star of the show!)
• 1 Bay Leaf
• 4 cups Chicken Stock (low sodium preferred)
• 1 (14.5 oz) can Diced Tomatoes, undrained
• 1 lb Chicken Breast, cut into bite-sized pieces
• 1 lb Shrimp, peeled and deveined
• 1 package Amylu’s Chicken Sausage (or similar preservative-free sausage), sliced (optional)
• 1 tsp Hot Sauce (optional, for a little heat)
• Salt and Pepper, to taste

Instructions:

1. Sauté the Base: Heat the oil in a large stockpot or Dutch oven over medium heat. Add the onions, bell peppers, chicken, and sausage (if using). Cook until the onions are translucent and the chicken is no longer pink, about 5-7 minutes.
2. Spice it Up: Stir in the garlic, oregano, onion powder, dried thyme, paprika, smoked paprika, and bay leaf. Cook until fragrant, about 1 minute.
3. Simmer: Pour in the chicken stock and diced tomatoes. Bring to a boil, then reduce heat to a simmer. Cover and let simmer for 20 minutes.
4. Add the Shrimp: Stir in the shrimp and cook for 5 minutes, or until the shrimp are pink and cooked through.
5. Serve: Season with salt, pepper, and hot sauce (if using) to taste. Serve hot topped with  brown rice, roasted okra, scallions, and/or fresh jalapeño slices for extra flavor and texture.

Tips and Variations:

• For a vegetarian version, omit the chicken and shrimp and add extra vegetables like zucchini and eggplant.
• Adjust the spice level to your liking by adding more or less cayenne pepper and hot sauce.
• For a thicker sauce, you can add a small amount of tomato paste during the simmering stage.

Oven-Roasted Okra Recipe

Ingredients:

• 1 (12 oz) bag Frozen Sliced Okra
• 2 Tbsp Olive Oil
• ½ tsp Salt (adjust to taste, less for lower sodium)
• ½ tsp Turmeric
• ¼ tsp Cayenne Pepper
• Black Pepper, to taste

Instructions:

1. Preheat: Preheat your oven to 450°F (230°C). Line a baking sheet with parchment paper.
2. Season: In a bowl, combine the frozen okra, olive oil, salt, turmeric, cayenne pepper, and black pepper. Toss until the okra is evenly coated.
3. Roast: Spread the okra in a single layer on the prepared baking sheet. Bake for 15 minutes, then flip with a spatula. Bake for another 10 minutes, or until the okra is golden brown and crispy.
4. Enjoy: Serve immediately as a topping for your jambalaya.

Enjoy this healthy and flavorful take on a New Orleans classic!