(Scroll to the bottom of the post for a printable PDF version of the recipe)
Original Recipe (Serves 8)
- 2 tablespoons unsalted butter
- 20 ounce package andouille sausage
- 1 medium onion, chopped
- 1 medium green bell pepper, chopped
- 2 cloves garlic, chopped
- 4 cups parboiled long grain white rice
- 4 cups tomato sauce
- 4 cups chicken stock
- 3 cups chopped cooked chicken breast
- 2 tablespoons hot sauce
- Salt and freshly ground black pepper
- 2 tablespoons unsalted butter: Decreased to 1 tablespoon and substituted olive oil (sausage is already very high in saturated fat and butter would add more)
- 20 ounce package andouille sausage: Decreased amount to 2-3 links (about half a package), and used hot Italian sausage since it was readily available
- 1 medium onion, chopped: Doubled for more nutrients
- 1 medium green bell pepper, chopped: Doubled for more nutrients
- 2 cloves garlic, chopped
- 4 cups parboiled long grain white rice: Substituted uncooked brown rice for more nutrients and fiber; cut in half for better balance of protein, starch, and vegetables
- 4 cups tomato sauce: Used a 28 ounce can of crushed tomatoes and a 28 ounce can of diced tomatoes with basil, garlic, and oregano (about 7 cups total)
- 4 cups chicken stock: Decreased to 2 cups as more liquid was added from tomatoes
- 3 cups chopped cooked chicken breast
- Added 1 pound of raw shrimp for more lean protein! Also, shrimp is often included in jambalaya recipes.
- 2 tablespoons hot sauce: Used Cajun seasoning for heat with more herb flavor
- Salt and freshly ground black pepper
- Decreased the portion size so that the recipe serves 12 people rather than 8
Nutrition Facts Face-Off!
As you can see, there are major differences in fat and sodium! We achieved this by using more lean protein – chicken and shrimp – compared to sausage. Even with a smaller portion size, we still have quite a bit of protein as well as more fiber and vitamin C.
Makes 12 servings
Ingredients
- 1 tablespoon olive oil
- ½ pound hot Italian sausage links (2-3 links), sliced
- 2 cups unsalted chicken stock
- 2 medium onions, chopped
- 2 medium green bell peppers, diced
- 2 garlic cloves, chopped (about 1 teaspoon)
- 28 ounce can diced tomatoes with basil, garlic, and oregano
- 28 ounce can crushed tomatoes
- 2 cups brown rice, dry
- 3 cups chopped cooked chicken breast (approximate yield from 1 ½ pounds raw)
- 1 pound peeled and deveined shrimp, thawed
- 1 tablespoon Cajun seasoning or to taste
- Freshly ground black pepper
Directions
- Heat oil in a large stock pot over medium-high heat and brown the sausage pieces. When browned and cooked through, remove sausage and set aside in a bowl, leaving the oil and rendered fat.
- Add ¼ cup of chicken broth to the pot. Use a wooden spoon to scrape brown bits off the bottom. Add onion and bell pepper to the pot and saute until softened, about 3-5 minutes. Add garlic and saute until fragrant, about 30 seconds.
- Stir in tomatoes, chicken broth, and rice. Bring to a boil, then reduce heat to low. Return sausage to pot and add chicken. Cover and let simmer approximately 45-60 minutes, or until most of liquid has been absorbed but a small amount remains.
- Add shrimp and stir to combine; re-cover pot and continue simmering for additional 5-10 minutes or until shrimp is opaque.
- Season to taste with black pepper and Cajun seasoning.
Nutrition Facts (~1 ½ cup serving): Calories 320, Total Fat 8g (Saturated 2g), Cholesterol 100mg, Sodium 590mg, Total Carbohydrate 35g, Dietary Fiber 4g, Protein 25g, Vitamin A 15% DV, Vitamin C 45% DV, Calcium 6% DV, Iron 15% DV
Today's post was written by Leia Kedem. Leia Kedem, MS, RD, is a registered dietitian and Nutrition & Wellness Educator covering Champaign, Ford, Iroquois, and Vermilion Counties. She appears weekly on WCIA-3/WCIX-49 and is a biweekly contributor to the Champaign-Urbana News-Gazette. She also maintains Facebook and Twitter accounts where she regularly posts health tips and answers nutrition questions for free.