Jambalaya, Low Cal

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Servings: 2 Difficulty: Intermediate
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A light, veggie-packed take on the Cajun classic with bold aromatics and tender rice.
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This low-calorie Jambalaya reimagines the traditional Cajun one-pot meal by focusing on fresh vegetables and lean proteins. The dish features a vibrant medley of chopped onions, green peppers, and tomatoes simmered with minced garlic and aromatic herbs like thyme and bay leaf. The result is a flavorful, aromatic rice dish that delivers the signature “holy trinity” taste without the heavy fats often found in traditional recipes. The texture is comforting yet light, with rice that absorbs the rich vegetable broth. Perfect for a quick weeknight dinner or a healthy lunch, this recipe is easy to prepare with pantry staples. It offers a satisfying, savory experience that proves comfort food can also be nutritious and guilt-free.

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Jambalaya, Low Cal

Author: chefs-mate Cooking Method: , , Cuisine: Courses:
Difficulty: Intermediate
Servings: 2 Calories: 101.6

Description

This low-calorie Jambalaya reimagines the traditional Cajun one-pot meal by focusing on fresh vegetables and lean proteins. The dish features a vibrant medley of chopped onions, green peppers, and tomatoes simmered with minced garlic and aromatic herbs like thyme and bay leaf. The result is a flavorful, aromatic rice dish that delivers the signature "holy trinity" taste without the heavy fats often found in traditional recipes. The texture is comforting yet light, with rice that absorbs the rich vegetable broth. Perfect for a quick weeknight dinner or a healthy lunch, this recipe is easy to prepare with pantry staples. It offers a satisfying, savory experience that proves comfort food can also be nutritious and guilt-free.

Ingredients

Directions

  1. Heat a large saucepan over medium heat.
  2. Add the chopped onion and green pepper to the pan.
  3. Stir occasionally with a wooden spoon, scraping the sides and bottom to prevent burning, until the vegetables begin to soften and color.
  4. Add the chopped tomato, minced garlic, bay leaf, thyme, black pepper, and parsley.
  5. Stir the mixture well to combine all herbs and vegetables.
  6. Pour in the chicken stock and bring the mixture to a boil.
  7. Add the uncooked rice and cubed chicken (if using).
  8. Reduce heat to low, cover the pan, and simmer gently for 20 minutes.
  9. Uncover the pan and let the jambalaya sit for a few minutes to allow excess moisture to evaporate.
  10. Fluff the rice with a fork and serve warm.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 101.6kcal
% Daily Value *
Total Fat 2.1g4%
Saturated Fat 0.3g2%
Cholesterol 0.0mg0%
Sodium 7.9mg1%
Total Carbohydrate 24.1g9%
Dietary Fiber 7.8g32%
Sugars 2.4g
Protein 2.8g6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Rice Variations: Different types of rice will affect the texture. Long-grain rice is traditional, but short-grain will result in a stickier, more cohesive dish, which is also acceptable for jambalaya.

Protein Options: While this base recipe is light, you can add lean turkey sausage, smoked chicken, smoked turkey, or shrimp for additional flavor. Keep portions moderate to maintain the low-calorie profile.

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently with a splash of water or broth to restore moisture.

Seasoning: Adjust the black pepper and cayenne (if added) to your preferred level of heat.

Keywords: jambalaya, cajun, rice, low-calorie, healthy, one-pot, vegetarian, onion, green-pepper, tomato, garlic, thyme, parsley, bay-leaf, simmered, dinner, easy, quick
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