Metabolic Health Jambalaya with Cauliflower Rice & Anti-Inflammatory Spices
Metabolic health jambalaya with cauliflower rice, turmeric, bone broth & wild shrimp for stable blood sugar & anti-inflammatory support.
Ingredients
- 3 tablespoons extra-virgin olive oil
- 12 ounces grass-fed 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
- 4 stalks celery, diced (reserve leaves for garnish)
- 2 large bell peppers (1 red, 1 green), diced
- 1 cup chopped mushrooms (cremini or oyster)
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 2 teaspoons ground turmeric
- 1 tablespoon tomato paste
- 4 cups grass-fed bone broth or low-sodium chicken broth
- 1 can (14.5 ounces) diced tomatoes with juice
- 4 cups riced cauliflower (fresh or frozen)
- 2 tablespoons Cajun seasoning blend
- 1 tablespoon Worcestershire sauce
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- 2 bay leaves
- ¾ teaspoon cayenne pepper
- 1.25 pounds wild-caught large shrimp, peeled and deveined
- ½ cup chopped fresh scallions
- 3 tablespoons fresh cilantro, chopped
- 2 tablespoons apple cider vinegar
- 1 tablespoon miso paste (optional, for umami and probiotics)
- Sea salt and freshly ground black pepper to taste
Health Scores
Instructions
- 1
Warm 1 tablespoon of olive oil in a large Dutch oven over medium-high heat until shimmering.
- 2
Add the sliced andouille sausage and sear until the edges brown and render fat, approximately 4-5 minutes; transfer to a clean plate using a slotted spoon.
- 3
Add 1 tablespoon of the remaining olive oil to the pot and work in the chicken cubes in a single layer, browning on all sides for 6-7 minutes until deeply golden; season lightly with sea salt and pepper, then move to the plate with the sausage.
- 4
Pour the final tablespoon of olive oil into the pot and add the diced onions, celery, bell peppers, and mushrooms; sauté over medium heat, stirring frequently, until the vegetables soften and turn translucent, about 8-10 minutes.
- 5
Stir in the minced garlic, fresh ginger, and ground turmeric, cooking for 1-2 minutes until aromatic; the turmeric will deepen the color slightly.
- 6
Add the tomato paste and cook, stirring constantly, for another minute until it darkens and caramelizes slightly.
- 7
Slowly pour in the bone broth while scraping the pot bottom with a wooden spoon to capture all caramelized flavorful bits; if using miso paste, whisk it into a small amount of broth first, then stir into the pot.
- 8
Return the sausage and chicken to the pot along with any accumulated juices; add the diced tomatoes with juice, Cajun seasoning, Worcestershire sauce, dried thyme, smoked paprika, bay leaves, and cayenne pepper; stir thoroughly to combine.
- 9
Bring the mixture to a gentle boil over medium-high heat, then lower the heat to medium-low and fold in the riced cauliflower, ensuring it's evenly distributed and mostly submerged.
- 10
Cover the pot with a lid and simmer gently for 18-22 minutes, stirring occasionally, until the cauliflower rice is tender and the liquid has mostly absorbed; the texture should remain light and slightly loose, not mushy.
- 11
In the final 5 minutes of cooking, gently fold in the wild-caught shrimp, drizzle with apple cider vinegar, and cover again until the shrimp turns pink and opaque throughout, about 4-5 minutes.
- 12
Remove from heat and let the jambalaya rest uncovered for 5 minutes to allow flavors to meld and settle.
- 13
Discard the bay leaves, taste the dish, and adjust seasoning with additional sea salt, black pepper, or cayenne as desired; stir in fresh scallions and cilantro just before serving.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 2.5 cups long-grain white rice, uncooked | 4 cups riced cauliflower (fresh or frozen) | Drastically reduces glycemic load and refined carbs; cauliflower is fiber-rich and supports stable blood sugar and metabolic health |
| 5 cups low-sodium chicken broth | 4 cups grass-fed bone broth or low-sodium chicken broth | Bone broth provides collagen, gelatin, and amino acids (glycine, proline) that support gut lining integrity and reduce inflammation |
| No additional spices beyond blend | 2 teaspoons ground turmeric + 1 tablespoon fresh ginger + ½ teaspoon smoked paprika | Turmeric (curcumin) and ginger are potent anti-inflammatory compounds that reduce systemic inflammation; paprika adds antioxidants |
| 1 pound large shrimp (optional) | 1.25 pounds wild-caught large shrimp | Wild-caught shrimp provides omega-3 fatty acids and astaxanthin for anti-inflammatory support; increased quantity for higher protein content |
| 1 pound andouille sausage | 12 ounces grass-fed andouille sausage | Slightly reduced portion and grass-fed source reduces inflammatory omega-6 PUFA load and supports metabolic balance |
| No miso or additional umami | 1 tablespoon miso paste (optional) | Miso adds live probiotics for gut microbiome health, enhances umami depth, and supports digestive enzyme production |
| No mushrooms | 1 cup chopped mushrooms (cremini or oyster) | Mushrooms are prebiotic (feed beneficial gut bacteria), contain beta-glucans for immune support, and add umami depth |
| No apple cider vinegar | 2 tablespoons apple cider vinegar | Apple cider vinegar improves insulin sensitivity, supports digestive health, and aids nutrient absorption |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 385 |
| Total Fat | 16g |
| Carbohydrates | 18g |
| Fiber | 6g |
| Protein | 42g |
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
