Heart Healthy Quinoa Sausage Jambalaya Recipe
A hearty main dish with deliciously complex Louisiana flavor, Quinoa Sausage Jambalaya will become a regular in your recipe rotation. Chicken breast, sausage, celery, and shrimp combine for a substantial supper that is as nutritious as it is pleasurable.
Ingredients
Recipe yields 8 servings
1 Tbsp olive oil
1/2 lb boneless, skinless chicken breast, cut into bite-size pieces
1/8 tsp salt
1/4 tsp black pepper
2 oz chicken or turkey sausage (about 2 links), sliced (gluten free if needed)
1 medium white onion, chopped
1/2 green bell pepper, chopped
2 celery stalks, chopped
1 garlic clove, minced
1 1/2 cups uncooked quinoa
2 3/4 cups reduced-sodium chicken broth (gluten free if needed)
2 tsp paprika
1/2 tsp dried thyme
1/2 tsp dried oregano
1/4 Tbsp cayenne pepper
1 can (14.5 oz) diced tomatoes, undrained
1/4 lb medium shrimp, peeled and deveined
2 scallions, sliced
Helpful how to videos
Directions
Step 1
In a large skillet, heat oil over medium-high heat. Season chicken with salt and black pepper. Add chicken to skillet and cook 5 minutes, or until lightly browned, stirring occasionally. Remove chicken from skillet; set aside. Add sausage to skillet and cook 5 minutes, or until browned, stirring occasionally. Add onion, bell pepper, celery and garlic; cover, reduce heat to low, and cook 12 minutes, or until vegetables are tender, stirring occasionally.
Step 2
Stir in quinoa; cook 2 minutes, stirring constantly. Add broth, paprika, thyme, oregano and cayenne pepper; bring to a boil. Cover, reduce heat, and simmer 15 minutes, or until quinoa is softened. Add tomatoes and shrimp; cook, uncovered, about 10 minutes, or until liquid is absorbed. Stir in chicken; cover and cook 2 to 3 minutes, or until chicken is heated through. Remove from heat and let stand 5 minutes. Fluff with a fork. Top with scallions.
Time: 75 minutes
Servings: 8
Calories: 210
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: 1 cup
Per serving:
calories:210
total fat:6g
sat fat:1g
cholesterol:43mg
sodium:363mg
total carb:25g
fibers:1g
proteins:14g
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About This Healthy Recipe
Craving some down-home Louisiana flavor without all the fat and sodium that’s typically found in Creole-inspired food? Then you’ll want to try this heart-healthy jambalaya recipe. This hearty dish delivers all the tastes you’ve come to love about jambalaya in a healthier way. The sausage used in the recipe is chicken or turkey sausage, to bring down the fat content. It is combined with low-fat chicken breast and shrimp, along with peppers, onion, celery and tomatoes. The healthy casserole is served mixed with protein-rich quinoa to add extra flavor and nutrition. You may be surprised to know that this scrumptious dish only contains 1g of saturated fat so your heart will be happy. At only 210 calories per 1 cup serving, your waistline will be happy, too. In fact, you may even want to go back for seconds! Since many kids enjoy the flavors found in this dish, it is a great family-friendly meal. In fact, it’s easy to double the recipe if you’re feeding a crowd. And as long as you use gluten-free broth, the entire dish is gluten-free, too!
Thank you!