Heart-Healthy Chicken and Sausage Jambalaya

Savor the vibrant flavors of the South with this Heart-Healthy Chicken and Sausage Jambalaya, a guilt-free twist on a classic comfort dish. Packed with lean boneless chicken breast, low-sodium chicken sausage, and whole-grain brown rice, this recipe is as nutritious as it is delicious. A medley of aromatic vegetables like bell peppers, celery, and onions, combined with bold seasonings such as paprika, cayenne, and dried herbs, creates a harmonious balance of spice and depth. Simmered in low-sodium chicken broth and finished with a sprinkle of fresh parsley, this one-pot meal is perfect for those looking to enjoy hearty, flavorful cuisine without compromising on health. Easy to prepare and guaranteed to satisfy, it's a nourishing dinner option that the whole family will love.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 1 pound boneless, skinless chicken breast
• 8 ounces low-sodium chicken sausage
• 2 tablespoons olive oil
• 1 large yellow onion, chopped
• 2 medium celery stalk, chopped
• 1 large green bell pepper, chopped
• 3 cloves cloves of garlic, minced
• 1 14.5-ounce can diced tomatoes, no salt added
• 2 cups low-sodium chicken broth
• 1 cup brown rice
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• 0.5 teaspoon cayenne pepper
• 1 bay leaf
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Slice the chicken breast into bite-sized pieces and the chicken sausage into 1/4-inch slices.

Step 2

In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the chicken pieces and cook until browned on all sides, about 5-6 minutes. Remove from the pot and set aside.

Step 3

In the same pot, add the remaining tablespoon of olive oil. Add the sausage slices and cook for about 4 minutes until lightly browned. Remove and set them aside with the chicken.

Step 4

Add the chopped onion, celery, and bell pepper to the pot. Sauté for about 5 minutes until the vegetables are tender.

Step 5

Stir in the garlic and cook for an additional minute until fragrant.

Step 6

Return the chicken and sausage to the pot. Add the diced tomatoes, chicken broth, brown rice, thyme, oregano, paprika, cayenne pepper, bay leaf, salt, and black pepper. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let simmer for 45 minutes, or until the rice is cooked through and the liquid is absorbed.

Step 8

Remove the bay leaf and discard. Fluff the jambalaya with a fork.

Step 9

Sprinkle with fresh parsley before serving warm. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	(2535.4g)

Amount per serving	% Daily Value*
Calories	1900.7

Total Fat 68.9g	0%
Saturated Fat 15.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 545.6mg	0%
Sodium 2742.9mg	0%
Total Carbohydrate 108.7g	0%
Dietary Fiber 23.1g	0%
Total Sugars 32.6g
Protein 203.4g	0%

Vitamin D 22.7IU	0%
Calcium 440.5mg	0%
Iron 12.2mg	0%
Potassium 4319.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.2%

Protein: 43.5%

Carbs: 23.3%