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A Not-So-Fat Tuesday Recipe for Jambalaya

February 19, 2012

Mardi Gras is this Tuesday, which means it’s time to celebrate with some gold ol’ Southern cooking! The holiday, also known as Fat Tuesday, is all about indulging in many of the traditional dishes are not very good for you. But that doesn’t mean you can’t make a lighter, healthier version of these dishes! This recipe, from the blog Running, Loving, Living is a healthy version of a classic New Orleans dish – jambalaya! I love that this dish has all of the classic Creole flavoring without the guilt, so you can feel good about serving this dish to your family and friends at your Mardi Gras celebration!

Remember, you can also alter this dish to your taste. Are you a vegetarian? No problem – just replace the chicken and shrimp with a red bell pepper, green beans, or eggplant, and use vegetable broth instead of chicken!  You could also add some kale or spinach for added greens. 

HEALTHY JAMBALAYA

Ingredients

  • 1 lb. organic chicken breast, cut into 1-in. cubes
  • 1/2 lb uncooked shrimp, cleaned and tails removed
  • 1 bunch of scallions, chopped (about 4-5 scallions); reserve 2 tbsp. for garnish
  • 1 green bell pepper, chopped
  • 3 garlic cloves, minced
  • 1 (14.5oz.) can diced tomatoes (any type you like; I used fire-roasted with garlic)
  • 2 cups organic chicken broth
  • 1 cup brown rice
  • 1 tsp. Cajun seasoning (or more if you like it spicy)
  • 1 tbsp. olive oil
  • Tabasco to taste

Directions 

  1. Heat olive oil in large skillet over med-high heat. Add chicken and brown, about 3 minutes on each side. Then add scallions, peppers, and garlic and cook for about 5 more minutes until veggies have softened. Then add in tomatoes, chicken broth, rice and Cajun seasoning.
  2. Bring to a boil then lower heat and cover. Cook 40-45 minutes until rice is done, stirring occasionally.
  3. Stir in shrimp at very end and cook about 2 minutes until pink (shrimp doesn’t take very long to cook) and then remove from heat.
  4. Sprinkle with extra scallions and serve. You can add Tabasco to taste.

 

Ready for dessert? Wow your guests with a Vegan King Cake. Traditionally, a little plastic baby figurine or a dry bean is hidden somewhere in the cake. Whoever finds it will have good luck throughout the coming year!

About the author

Lauren Caster is a contributing writer to Wellness Today. She resides in Portland, Oregon where she enjoys cooking for friends, doing Bikram yoga, and exploring new restaurants and food carts in town. She is one part of the blogging duo behind the blog Brooklyn-Portland, she received her diploma in Baking and Pastry Arts from the Institute of Culinary Education in New York City and is a 2013 graduate of the Institute for Integrative Nutrition