Low-Fat Chicken Jambalaya

Posted on

2013-06-30 18.25.57

Chicken Jambalaya is one of the easiest and best chicken rice dishes that owe its origins to the traditional Cajun cooking of America. Jambalaya is a rice dish influenced by Spanish and French cultures.  This Cajun inspired dish consists of three components; meat, vegetables and rice. Jambalaya is normally cooked in a stock or broth.  This chicken jambalaya dish is simple yet packed with flavor.  I recreated a low-fat version eliminating the need for butter, margarine, or oil.  What I like most about this chicken jambalaya dish is that it’s easy to prepare and very plentiful. Most importantly, it’s a one-pot meal that saves me time, electricity, and, gas. I happen to like one-pot meals primarily because they are convenient and I only have to clean out one pot.  If you are ever in a need for a quick and easy dinner idea, this chicken jambalaya recipe is the ideal solution.  This chicken jambalaya is a spicy, low-fat, high protein, gluten free, and very filling dish that you and your family will immensely enjoy.  Cajun and Creole dishes are highly appreciated in my household among other things and chicken jambalaya is no exception.  Serve this chicken jambalaya along with a crispy garden salad. Leftovers can be refrigerated up to 2 days.

For this recipe, you will need:

  1. 1 1/2 lbs of  skinless and boneless chicken breasts cut into bite-size pieces
  2. 1 medium onion chopped
  3. 1 tablespoon of chopped garlic
  4. 2 cups of brown rice
  5. 1 tablespoon of Cajun seasoning
  6. 1/4 teaspoon of chili powder
  7. 1 1/2 cup of frozen mixed carrot, peas, and corn mixture thawed
  8. 3 cups of low-sodium MSG free chicken broth
  9. 1 (14.5 oz) can of diced tomatoes with juice
  10. 2 red bell peppers chopped
  11. 1 tablespoon of chopped fresh parsely
  12. Salt and pepper for taste


Place chicken breasts, rice, onion, garlic, Cajun seasoning, salt, pepper and cayenne pepper in a large heavy-bottomed pot.  Fill the pot with broth and diced tomatoes. Cook covered for the first 15 minutes. Add the vegetables and peppers and cook for another 15 minutes or until the rice is tender and absorbs all the liquid.  Serve and garnish with chopped fresh parsley.

Yields 4 servings


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