chicken sausage jambalaya - Cook for Your Life- anti-cancer recipes

Chicken Sausage Jambalaya

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Clock Icon for Prep Time 45 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 17 ingredients
Jambalaya is a great one-pot meal, easy too. This Chicken Sausage Jambalaya version is perfect as part of a healthy survivorship. It uses fiber rich brown rice to add its nuttiness, while smoky tasting...

Ingredients

  • 3 tablespoons olive oil
  • 1 onion, diced, about 1 cup
  • 1 bell pepper, diced, about ½ cup
  • 1 rib celery, diced, about ¼ cup
  • 1 tablespoon salt
  • 1 teaspoon paprika
  • ¼ teaspoon cayenne
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • ½ teaspoon black pepper
  • Pinch dried thyme
  • Pinch dried oregano
  • ½ cup chopped tomatoes, fresh or canned
  • ¾ cup long grain brown rice
  • 2 cups chicken stock
  • 1 pound pre-cooked chicken sausage, preferably Andouille style, sliced
  • 4 green onions, sliced, about ¼ cup

Nutrition Facts

Calories

352 cals

Fat

18 g

Saturated Fat

4 g

Polyunsaturated Fat

3 g

Monounsaturated Fat

11 g

Carbohydrates

40 g

Sugar

6 g

Fiber

4 g

Protein

9 g

Sodium

672 mg

Directions

  1. In a large saucepan heat the olive oil over a medium high flame.  Add the onions, pepper and celery.  Turn the heat down to medium and cook the vegetables slowly until translucent, about 3 minutes.
  2. Raise the heat to medium high. Stir in the salt, paprika, cayenne, onion powder, garlic powder, black pepper, thyme, and oregano until the vegetables are coated. Cook 1 minute. Add tomatoes cook and stir to combine.
  3. Add the rice, cook 1 minute, stirring to coat the rice. Add the stock and bring to a boil. Reduce heat to medium low and cover. Simmer 35 minutes. Add the sausage. Stir to mix.
  4. Cook until most of the liquid is absorbed, the rice tender, and the sausage is heated through, about 10 -15 minutes more. Garnish with fresh green onions and serve.

Chef Tips

If you can’t find Andouille style sausage, for a smokey flavor, use smoked paprika instead of regular, and slice in pre-cooked chicken bratwurst or other mild tasting pre-cooked chicken sausage.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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