Open Arms of Minnesota

Weekly Recipe #201: Jambalaya

by Nicole Kirkvold, Dietetic Intern [University of Minnesota Medical Center – Fairview]

Photo credit: Stu Spivak/Flickr

In the wintertime I love to eat hearty jambalaya, with chicken, sausage and enough Cajun seasoning to add a little kick!

I have a soft spot for a particular canned version from Campbell’s, but knowing that canned soups are often high in sodium and preservatives, I decided to try to make my own jambalaya a few months ago.

By pumping up the veggies, swapping in brown rice, and cutting back on the sodium content, this version is just as comforting with a healthy boost. The combination of lean chicken, brown rice, and vegetables provides the basis for a balanced, well-rounded meal. All of these components work together to supply the body with necessary nutrients like protein, whole grain fiber, and vitamins and minerals to promote overall health and well-being.

Because I usually double this recipe when I make it, I have also found that this recipe works great when frozen and reheated!

Better-than-Campbell’s Jambalaya

(Serves: 6–8)

Ingredients:

  • 1 cup low-sodium chicken broth (may need an additional ½- 1 cup)
  • 1 cup brown rice
  • 1 tbsp. olive oil
  • ½ cup onion, diced
  • 1 tsp. garlic powder
  • 1 cup red and green bell pepper, diced
  • 1 cup carrots, diced
  • 1 cup celery, diced
  • 15 oz. cans no salt added tomatoes
  • 2 tsp. paprika
  • 1 tbsp. Italian seasoning
  • 1 tsp. chili powder
  • 1 tsp. onion powder
  • 1 tsp. cayenne
  • Red pepper flakes to taste
  • 1 cup cooked chicken breast, diced
  • ½ cup smoked turkey sausage, sliced

Directions:

  1. Bring chicken broth to a boil and add brown rice. Simmer for 10 minutes.
  2. Sauté onion and garlic powder in olive oil for 3-4 minutes. Add bell pepper, carrots, and celery.
  3. In a large pot, mix tomatoes with seasoning and chili powder. Add sautéed onions, chicken, turkey sausage, and rice. Simmer for 30- 45 minutes. Add additional chicken broth as necessary.

Nutritional Information:

Per serving: 340 calories, 9 gm total fat, 45 gm carbohydrate, 3 gm fiber, 18 gm protein, and 680 mg sodium.

More from Open Arms

Open Arms, Covid-19 Policy Update

OPen Arms Mask Policy Update (5/23/22) Due to the increasing rate of COVID-19 infection in the Minnesota community and beyond, Open Arms of Minnesota has temporarily reinstated its mask mandate in both kitchens and the entirety of its headquarters at 2500 Bloomington Ave., starting

Read More »