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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 313.1
  • Total Fat: 11.7 g
  • Cholesterol: 46.7 mg
  • Sodium: 612.4 mg
  • Total Carbs: 29.1 g
  • Dietary Fiber: 1.6 g
  • Protein: 21.3 g

View full nutritional breakdown of Healthy Jambalaya calories by ingredient
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Healthy Jambalaya

Submitted by: KRYSTYL_ROSE

Introduction

This Jambalaya is lower on fat and sodium than most others. Due to an oversight, I had not added the tomatoes to the recipe. This has been corrected. The tomatoes used are petite diced with no added salt. If you use other than this you will need to account for the extra sodium. This Jambalaya is lower on fat and sodium than most others. Due to an oversight, I had not added the tomatoes to the recipe. This has been corrected. The tomatoes used are petite diced with no added salt. If you use other than this you will need to account for the extra sodium.
Number of Servings: 8

Ingredients

    * 2 Chicken Breasts, bone and skin removed, chopped
    * Polska Kielbasa, 8 oz
    * Celery, 1/2 cup, diced
    * Garlic, Minced, 3 tsp
    * Pepper, crushed red or cayenne, 1/4 tsp
    * Onion powder, 1/2 tsp
    * Black Pepper, 2 tsp
    * Minute Brown Rice, 3 cups
    * Tabasco Sauce, 1 tsp
    * Water, 1 cup (8 fl oz)
    * Low-sodium chicken broth, 4 cups
    * Canola Oil, 2 tsp
    * Green Bell Peppers 1/2 cup, chopped
    * Onion, 1/2 cup, chopped
    * Chopped Tomatoes, 1 Can

Directions

1. Heat oil in a large pot over medium-high heat. Cook chicken and kielbasa until lightly browned (about 5 minutes).
2. Stir in onion, bell pepper, celery, and garlic. Season with cayenne, onion powder, and pepper. Cook until onion is translucent and tender (about 5 minutes).
3. Add rice, chicken broth, Tomatoes, and water. Stir. Bring to a boil, then reduce heat, cover, and simmer until rice is tender (about 10 minutes).
4. Stir in Tabasco sauce, and serve.

Makes 8 1.5-cup servings.

Number of Servings: 8

Recipe submitted by SparkPeople user KRYSTYL_ROSE.






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Member Ratings For This Recipe


  • Very Good
    1 of 1 people found this review helpful
    Really easy to make nice because I had left overs for the next day! Thanks! - 5/5/08

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  • Incredible!
    1 of 1 people found this review helpful
    This was great. I did the same thing STICKYNOTES did and added a can of tomatoes in place of 2 cups of the chicken broth and it was fantastic. My neighbors loved it, too. - 1/1/08

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  • Incredible!
    1 of 1 people found this review helpful
    Easy, piquant one-skillet meal that can be easily batch-made and stored away--and low sodium is a bonus! After I added some diced tomatoes for a little more red coloring it turned out just about perfect. - 11/4/07

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  • This is what the DH makes on his night to cook. - 1/27/11

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  • My family enjoyed this recipe. I added a bit more tabasco and seasonings to give it a bit more kick. I also added a can of tomato paste to thicken it up a bit. Delicious! - 2/10/10

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  • 0 of 1 people found this review helpful
    I DON'T THINK THIS IS ACTUALLY FRENCH, IS IT???? - 2/27/08

    Reply from KRYSTYL_ROSE (7/17/08)
    Cajun French (an adaptation of my grandmother's, which wasn't the healthiest). I have recategorized this recipe though, so it no longer is listed under French.


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  • This was great for the adults, but unfortunately I didn't take into account that I was using spicy kielbasa, so it was too spicy for the kids (and I only used 1/4 tsp black pepper!) But I will definitely make this again.
    I also added 1/2 can petite diced tomatoes w/ liquuid. - 2/12/08

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