Chicken and Shrimp Jambalaya


In celebration of Mardi Gras, this New Orleans-style dish is similar to a Spanish paella – lots of seasonings, rice, shellfish, and meat. The combination of ingredients makes a perfect, colorful dish for a “lively” celebration. This version eliminates much of the fat (by using lean ham instead of sausage, chicken breast without the skin, and a lot less oil). And, by adding red and green bell peppers, the vitamin C quotient is given a nice jolt. The best part? This jambalaya still boasts incredibly robust flavors. This dish is flexible too – so feel free to throw in whatever fresh vegetables you have on hand to add color and nutrients.


2 teaspoons olive oil
1 onion, chopped (about 1/2 cup)
2 garlic cloves, minced
½ pound skinless, boneless chicken breast, cut into 1-inch pieces
¼ pound lean, reduced-sodium ham, diced
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
2 teaspoons dried thyme
2 teaspoons dried oregano
2 bay leaves
¼ teaspoon cayenne pepper
4 cups water or reduced-sodium, nonfat chicken broth
1 28-ounce can crushed tomatoes
1 cup uncooked white rice
1 pound medium shrimp, peeled and deveined
½ cup chopped scallions


Heat oil in a large stock pot over medium heat. Add onion and garlic and saute 3 minutes, until golden. Add chicken and ham and saute 3-5 minutes, until chicken is golden brown. Add bell peppers and saute 2 minutes, stirring constantly. Add thyme, oregano, bay leaves, and cayenne pepper and stir to coat. Add water, tomatoes and rice and bring mixture to a boil. Reduce heat, cover and simmer 15 minutes. Stir in shrimp and simmer 3 minutes, until shrimp are bright red and cooked through and rice is tender. Remove bay leaves, ladle jambalaya into shallow bowls and top with chopped scallions. Serves 4

Nutritional information (per serving)

Calories: 580
Fat: 13.7 grams (21%)
Protein: 53 grams
Carbohydrates: 58 grams
Sodium: 603 mg

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