Healthier Jambalaya with Brown Rice & Extra Vegetables
Healthier jambalaya with brown rice, extra veggies, and reduced sausage—90% of the original Cajun flavor, guilt-free.
Ingredients
- 2 tablespoons olive oil
- 6 ounces andouille sausage, sliced into ¼-inch rounds
- 1.5 pounds boneless skinless chicken breast, cut into 1-inch cubes
- 2 medium yellow onions, finely diced
- 3 stalks celery, diced
- 2 large bell peppers (1 red, 1 green), diced
- 1.5 cups diced zucchini
- 1 cup diced mushrooms
- 4 cloves garlic, minced
- 2 tablespoons tomato paste
- 2 cups long-grain brown rice, uncooked
- 5.5 cups low-sodium chicken broth
- 1 can (14.5 ounces) no-salt-added diced tomatoes with juice
- 2 tablespoons Cajun seasoning blend
- 1 tablespoon low-sodium Worcestershire sauce
- 1 teaspoon dried thyme
- 2 bay leaves
- ¾ teaspoon cayenne pepper
- 1 pound large shrimp, peeled and deveined (optional)
- Salt and freshly ground black pepper to taste
Health Scores
Instructions
- 1
Warm 1 tablespoon of olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat.
- 2
Add the sliced andouille sausage and sear until the edges brown and fat renders, about 4-5 minutes; remove with a slotted spoon and set on a clean plate.
- 3
Pour the remaining 1 tablespoon of olive oil into the pot, then add the chicken cubes and brown on all sides for 6-7 minutes until golden; season lightly with salt and pepper, then transfer to the plate with sausage.
- 4
Add the diced onions, celery, bell peppers, zucchini, and mushrooms to the pot; sauté over medium heat, stirring occasionally, until the vegetables soften and begin to release moisture, about 10-12 minutes.
- 5
Stir in the minced garlic and tomato paste, cooking for 1-2 minutes until the mixture becomes fragrant and the paste deepens in color.
- 6
Slowly pour in the chicken broth while scraping the bottom of the pot with a wooden spoon to deglaze and release all flavorful browned bits.
- 7
Return the reserved sausage and chicken to the pot along with any accumulated juices from the plate.
- 8
Stir in the diced tomatoes with their juice, Cajun seasoning, low-sodium Worcestershire sauce, dried thyme, bay leaves, and cayenne pepper; mix thoroughly to distribute flavors.
- 9
Bring the mixture to a gentle boil, then reduce heat to medium-low and stir in the uncooked brown rice, making sure it's fully submerged in the liquid.
- 10
Cover the pot with a lid and simmer without stirring for 35-40 minutes, until the rice is tender and has absorbed most of the liquid.
- 11
If using shrimp, gently fold them into the jambalaya during the last 5 minutes of cooking, cover again, and cook until the shrimp turn pink and opaque, about 4-5 minutes.
- 12
Remove from heat and let the jambalaya rest uncovered for 5 minutes to allow the flavors to meld and settle.
- 13
Remove and discard the bay leaves, taste the dish, and adjust seasoning with additional salt, pepper, or cayenne as desired before serving.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 3 tablespoons olive oil | 2 tablespoons olive oil | Reduces total fat by ~33% while maintaining enough oil for browning and sautéing |
| 1 pound andouille sausage | 6 ounces andouille sausage | Cuts saturated fat and sodium in half while keeping the signature flavor |
| 1.25 pounds chicken breast | 1.5 pounds chicken breast | Increases lean protein to compensate for reduced sausage |
| 2.5 cups long-grain white rice | 2 cups long-grain brown rice | Brown rice provides 3x more fiber, lower glycemic index, and more micronutrients |
| 5 cups low-sodium chicken broth | 5.5 cups low-sodium chicken broth | Adjusts liquid ratio for brown rice's longer cooking time and increased vegetable volume |
| No added vegetables beyond original | 1.5 cups zucchini and 1 cup mushrooms added | Increases fiber, micronutrients, and volume without adding significant calories |
| 1 can (14.5 ounces) diced tomatoes | 1 can (14.5 ounces) no-salt-added diced tomatoes | Reduces sodium by ~10-15% without compromising flavor depth |
| 1 tablespoon Worcestershire sauce | 1 tablespoon low-sodium Worcestershire sauce | Further reduces sodium content while maintaining umami depth |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 520 |
| Total Fat | 11g |
| Carbohydrates | 52g |
| Fiber | 9g |
| Protein | 48g |
Nutrition Comparison
| Classic | Metabolic Health | restaurant | Healthier | |
|---|---|---|---|---|
| Calories | 618 | 385 | 785 | 520 |
| Protein | 49g | 42g | 52g | 48g |
| Carbs | 71g | 18g | 68g | 52g |
| Fat | 12g | 16g | 28g | 11g |
| Fiber | 5g | 6g | 3g | 9g |
| Sugar | 5g | - | - | - |
| Health Scores | ||||
| Gut Health | 7/10 | 9/10 | 6/10 | 8/10 |
| Anti-Inflammatory | 7/10 | 9/10 | 5/10 | 7/10 |
| Blood Sugar | 6/10 | 9/10 | 5/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
