Healthy Jambalaya

Healthy Jambalaya

All the flavor of the Creole classic but without the saturated fat.


5 stars 5 stars 5 stars 5 stars 5 stars (29 ratings made) Rate
Serves: 6 person(s) Change

Preparation Time: 20 mins
Cooking Time: 35 mins
Extra Time: 40 mins
(for pre-cooking rice)

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe Dairy-Free Recipe


  • 1 Tbsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced (2-3)
  • 3/4 lb skinless, boneless chicken breast, cut into 3/4-inch pieces
  • 1 can (14.5 oz) whole plum tomatoes in juice
  • 2 ribs celery, cut into 1/2-inch slices
  • 1 green bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 scallion, chopped
  • 1 Tbsp tomato paste
  • 1 bay leaf
  • 1 tsp dried thyme
  • 1/4 tsp dried red pepper flakes
  • 1 pinch of ground cloves
  • 1 dash of hot sauce (optional)
  • 1 cup long-grain brown rice, cooked (according to package directions) and hot
  • 1 pinch each of salt and black pepper


In a 3-quart pot, heat the oil over medium-high heat. Add the onion and garlic. Sauté until the onion is tender, about 4 minutes. Add the chicken and cook, stirring, until the pieces are white on all sides, about 6 minutes.

Add the tomatoes and their juice, breaking them up with a spoon. Mix in the celery, bell peppers, scallion and tomato paste. Stir in the bay leaf, thyme, pepper flakes, cloves and hot sauce, if using. Bring it to a boil. Reduce the heat and simmer until the chicken is cooked and the sauce has thickened, about 20 minutes.

Remove the bay leaf. Stir the precooked rice into the chicken mixture and heat through. Season with salt and pepper.

Thanks to American Institute for Cancer Research

Nutritional Info (per serving)

CALORIES 150 cals
Kilojoules 628 kJ
Fat 3.0 g
Saturated Fat 1.0 g
Cholesterol 33 mg
Sodium 136 mg
Carbohydrates 15.0 g
Fiber 2.0 g
Total Sugars 2.6 g
Protein 15.0 g
Calcium 38.0 mg
Note: A dash indicates no data is available.