Meal Prep Monday: Healthiest Jambalaya Ever

Having grown up in St. Louis in a big Catholic family, I lovvvvve Mardi Gras. The traditions warm my heart, but maybe not as much as the slow burn of a good jambalaya. I won’t pretend like I make jambalaya as well as my Uncle Tim–there is not comparison to how fluffy his is–but mine is pretty spicy and fluffed up with more shrimp to increase the lean protein in this dish. image

My recipe is adapted from the one listed in The I Love Trader Joe’s Cookbook. I cut the butter entirely and lost about a third of the rice, replacing the rice with thinly-sliced mushrooms.

I might just make this again for Mardi Gras this year, happening on Tuesday February 9th, but we’ll see. Red beans and rice is another good choice to warm my kitchen. If you have another idea for a recipe you’d like me to try and healthify, comment below or tweet to me @writemovesblog.


2 T grapeseed oil

1 medium onion, chopped

1 green bell pepper, chopped

2 celery ribs, chopped

1.5 T crushed garlic

1 jalapeño, chopped

1 cup mushrooms, chopped image

1 T red chile flakes

1 t dried thyme

4 Andouille chicken sausages

2 cups chicken broth

1/2 cup white wine

1 (15-ounce) can chopped tomatoes in juice

2 cups brown rice image

1 pound shrimp, peeled

1 cup chopped chicken


In a large pan, sauté onions in grapeseed oil and garlic until translucent, and then add in peppers, celery, jalapeño, mushrooms, and chile flakes. Cook until tender, about 5 minutes.

Chop sausages into rounds and toss in the pan next. Then add the broth, wine, tomatoes, and thyme and bring to a boil. Then add the rice and continue to boil for 4-5 minutes.image

Turn the heat down to a low simmer until the thin sauce is reduced a bit more. Mix in the rice, stirring a few times before mixing in the shrimp and the chicken. Continue to simmer for at least 20 more minutes on very low heat.

Serve warm with a little cornbread, enjoy, and holler to let us know how it went in your kitchen.



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For more information about this recipe, writing, or you need a writing coach who likes to talk food, contact Jackie at allthewritemovesblog@gmail.comFollow my blog with BloglovinFacebookTwitterPinterest, or subscribe via email in the footer.

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