Main Course CajunChickenSausageShrimpRiceTomatoBell Pepper

Jambalaya

Name: Jambalaya
Cuisine: Cajun
Ingredients: 3 tablespoon olive oil; 1 pound Andouille or Despana Chorizo sausage; 1.5 pounds boneless skinless chicken breasts or thighs - chopped into 1-inch cubes; 1 pound raw shrimp - peeled and deveined; 0.5 pound Dungeness crab meat (chunky); 8 tablespoon Cajun seasoning - divided and adjusted to suit your own personal taste/heat preference; 1 medium yellow onions - diced; 1 green bell pepper - seeded and diced; 1 red bell pepper - seeded and diced; 3 stalks celery - diced; 6 cloves garlic - minced; 1 teaspoon salt; 1 teaspoon pepper; 0.5 teaspoon cayenne - optional; 1 teaspoon red pepper flakes; 1 (14 ounce) can diced/crushed tomatoes; 2 teaspoon Worcestershire sauce; 1.5 cups uncooked long-grain white rice; 2.75 cups low sodium chicken broth; fresh chopped parsley - to garnish; 1 cup okra - thinly sliced (or 1 tsp file powder)

No ratings yet — be the first!

Contains:FishShellfish

High FODMAPTriggers: Garlic, Onion, Celery, Stock or broth

Fructans · Polyols

Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.

Recipe credit: The Forked Spoon - https://theforkedspoon.com/jambalaya-recipe/ (with a few modifications)

Directions

1
Add the olive oil to a large stockpot or Dutch oven and turn on medium heat.
2
Add the chicken and approximately 1 tablespoon of Cajun seasoning, salt, and pepper to the stockpot or Dutch oven. Cook, stirring occasionally, for 5-6 minutes, or until the chicken is almost cooked. Add the sausage and cook for 2 more minutes. Transfer the chicken and sausage to a clean plate and set aside.
3
To the same pot set over medium-low heat add the last tablespoon of olive oil. Add in the minced onions, bell pepper, and celery, mixing well to combine. Cook for 8-10 minutes, or until softening, stirring frequently.
4
Add the minced garlic, another table spoon of Cajun seasoning, salt, pepper, cayenne, and red pepper flakes. Mix well and continue to cook for an additional minute.
5
Mix in the crushed tomatoes, Worcestershire sauce, white rice, and low-sodium chicken broth with the softened veggies. Mix well to combine. Bring to a simmer, then reduce heat to low and cover with a tight-fitting lid
6
Cook for approximately 25-30 minutes, or until the rice is nearly cooked through, gently stirring every 5 minutes to prevent the rice from burning and sticking to the bottom of the pot.
7
When the rice is nearly finished cooking, stir in the shrimp, crab, and okra (if using), and return the chicken and sausage back to the pot. Add another tablespoon of Cajun seasoning as necessary to taste. Gently mix to combine with the rice. Continue to cook on low, stirring as needed, until the shrimp is cooked, approximately 5-8 minutes.
8
Remove from heat. Serve warm garnished with chopped parsley. Refrigerate leftovers in a sealed container for up to 4 days. Enjoy!

Diets

Fits as written

Gluten-free
Dairy-free
Egg-free
Nut-free

Works with easy swaps

Paleo (1)

uncooked long-grain white rice → cauliflower rice

Low FODMAP (3)

medium yellow onions - diced → green tops of scallions or chives
garlic - minced → garlic-infused olive oil
low sodium chicken broth → garlic- and onion-free stock

Some other ingredients are only low FODMAP in small portions.

How we decide

Vegetarian:: No meat, poultry, fish, shellfish or gelatin (including stock made from them).
Vegan:: Vegetarian, plus no dairy, eggs or honey.
Pescatarian:: No meat, poultry or gelatin; fish and shellfish are fine.
Gluten-free:: No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
Dairy-free:: No milk, butter, cream, yogurt, cheese or other dairy.
Egg-free:: No eggs, egg noodles or mayonnaise.
Nut-free:: No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
Low FODMAP:: Rated from the ingredient list; see the Low FODMAP badge on each recipe.
Halal-friendly:: No pork products, alcohol or gelatin. This can't confirm halal sourcing.
Paleo:: No grains, legumes, dairy, refined sugar or seed oils.
Mediterranean:: No red or processed meat and no butter, lard, margarine or cream as cooking fats.
Low-carb:: About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
Keto:: About 10 g net carbs or less per serving, with at least 55% of calories from fat.
Atkins:: About 10 g net carbs or less and 5 g sugar or less per serving.
High-protein:: 25 g protein or more per serving.
Low-sodium:: About 600 mg sodium or less per serving.

Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.