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Lighter Jambalaya Recipe

User Rating 5 Star Rating (1 Review)

By Patricia Bannan

Jambalaya is a Cajun specialty that is delicious but not necessarily low-fat or low-calorie. Try this lighter version that still contains ham, chicken, and shrimp.

Prep Time: 15 minutes

Cook Time: 1 hour

Total Time: 1 hour, 15 minutes


  • 1 Tablespoon olive oil
  • 1 large onion chopped
  • 2 medium cloves garlic, peeled and chopped
  • 1 large green bell pepper, seeded and chopped
  • 2 ribs celery, diced
  • 3 Tablespoons fresh Italian parsley, minced
  • 4 ounces extra-lean smoked ham cut into 1/2-inch cubes
  • 5 ounces skinless, boneless chicken breast, diced
  • 1 large bay leaf
  • 1 teaspoon cayenne pepper, plus more to taste
  • 1 (28-ounce) can diced tomatoes
  • 1 (8-ounce) can tomato sauce
  • 1 3/4 cup cold water
  • 3/4 cup uncooked brown rice
  • 1-1/2 pounds medium shrimp, peeled, deveined and chopped into bite-sized pieces
  • Salt, to taste


Add olive oil to a large nonstick saucepan. Over medium heat, saute onions, garlic, green peppers, and celery until onions are translucent.

Add parsley, ham, chicken, bay leaf, and 1 teaspoon cayenne pepper. Cook, stirring often, 5 to 6 minutes. Add tomatoes (with juices), tomato sauce, and cold water. Gently simmer, uncovered, stirring occasionally, about 5 minutes.

Pour brown rice into pan and stir well. Bring mixture to a boil. Reduce heat and simmer, uncovered, 45 minutes or until rice is cooked and most of the liquid is absorbed.

Stir in shrimp and cook 5 minutes more. Remove bay leaf. Season to taste with cayenne pepper and salt.

Yield: 6 servings

Per serving: 304 calories, 16 percent calories from fat, 32 grams protein, 30 grams carbohydrates, 4 grams total fiber, 5 grams total fat, 187 milligrams cholesterol, 1031 milligrams sodium.

Recipe Source: Patricia Bannan
Reprinted with permission.

User Reviews

Reviews for this section have been closed.

 5 out of 5
Super Jambalaya Recipe Lightened Up!, Member ARgal48

I served this for a party and everyone raved about the authentic taste. No one could believe that it was a lighter recipe! And everyone wanted the recipe!

4 out of 4 people found this helpful.

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