Recipes: Healthier Jambalaya

Let's enjoy cooking !!

Our healthy jambalaya made with whole grain farro and succulent shrimp. Who could resist this spicy supper?!

Especially during the cold months, I love cooking jambalaya, a classic Louisiana Creole dish made with rice and spices. I enjoy it so much mainly because it’s an easy one-pot meal that tastes special and unique, with lots of rich and bold flavors.

In other words, it’s a hot, delicious, and complete meal to enjoy without a lot of dishes to wash later – that’s a win-win recipe in my mind!

The version of jambalaya that I’ve been cooking these days is sort of an update or “healthy makeover” to the classic dish, which is often filled with several meats such as Andouille sausage. To make my jambalaya lower in calories and fat, I use shrimp and white beans instead. These two ingredients are perfect, scrumptious complements to the rich spices and tomato-based sauce in this dish.

Also, instead of rice, I use farro. Farro is a grain that is very similar to rice, but it cooks faster and contains more healthy fiber and filling protein. I also prefer the taste of farro as compared to other grains such as rice – it has a chewy, nutty flavor that holds up really well in a one-pot meal like this one.

To make this dish rich in flavor, I begin by sautéing the classic Creole trinity of onion, celery, and green bell pepper.

Then I add the farro along with some chopped tomatoes, vegetable broth, and a special blend of spices (the spices are the key to unique and bold Creole flavor of this dish). The spice blend includes garlic powder, bay leaves, chili powder, and smoked paprika. Regular paprika also works well in this recipe, but I recommend smoked paprika if you can get your hands on it - it adds such a rich, savory flavor to the final dish.

When the veggies and farro have simmered away and are tender, add some cannellini beans and plenty of wild-caught shrimp (I use frozen uncooked shrimp that has been peeled and deveined to save lots of time and work – just toss the shrimp into the pot and it cooks in about 5 minutes!).

And the dish is ready to serve!

This jambalaya is savory, smoky, and richly flavored, with a hint of spiciness. And the fresh veggies and spices simmered in tomato broth are so delicious with the white beans and shrimp (and so packed with nutrition too)!

It’s a complete, richly flavorful, healthy meal, all in one pot!

Healthy Jambalaya Recipe 

Healthy Jambalaya will intoxicate your senses with the wonderful spices. Not to mention the healthy farro and succulent shrimp.

Ingredients

·         1 tablespoon olive oil, plus 2 tablespoons

·         1 small onion, chopped

·         5 stalks celery, chopped

·         1 cup green bell pepper, large, chopped

·         1 cup farro

·         2 bay leaves

·         1 1/2 tablespoons garlic powder

·         1 tablespoon smoked paprika

·         2 teaspoons chili powder

·         13 ounces strained tomatoes, or tomato puree

·         3 cups organic vegetable broth

·         1 15 oz can cannellini beans, thoroughly drained and rinsed

·         30 wild caught frozen uncooked shrimps, peeled and deveined

·         salt and freshly ground black pepper

Directions

1. Heat 1 tablespoon olive oil in a large, deep sauté pan over medium heat.
2. Add the onion and cook until softened, about 2 minutes.
3. Add 2 tablespoons olive oil, celery, bell pepper, farro, bay leaves, garlic powder, paprika, chili powder, and strained tomatoes. Stir until well combined, and season with salt and pepper.
4. Add the vegetable broth, stir until combined, and bring to a boil.
5. When broth begins to boil, reduce to a light simmer, cover, and cook, stirring frequently.
6. When most of the broth is reduced down and vegetables and farro are nearly tender, after about 15-17 minutes, add the white beans and shrimp.
7. Stir until well combined, and season with salt and pepper. When the shrimp are cooked through, after about 5 minutes, serve.

Recipe offers mix 'n' match : Do you love MACARONI and CHEESE?

Let's enjoy cooking !!

OK, so let's try this one: How could you love macaroni and cheese even more?

Now we're talking. Because there are all sorts of simple ways to doctor an already awesome pan of basic mac and cheese to take our love of this dish to a whole new level. But let's start with the basics — our classic take on macaroni and cheese. Everyone is pressed for time, so we kept it simple with a stovetop version that will have you ready to eat in about 20 minutes.

But we didn't sacrifice flavor to get that speed. Four cups of cheese — a blend of cheddar and Gruyere — keep this dish rich and gooey. Want to push it even further? Add some grated Parmesan cheese and maybe even aged gouda. Now you've got yourself a four-cheese mac and cheese.

You could enjoy it as is, but we'll also walk you through three ways to up the ante. Want to keep it simple? How about a crunchy-salty topping of crushed potato chips? Or maybe you're looking for a little spice in your life. Our Midwestern take combines jalapenos and smoked paprika for kick. And no one would think less of you for combining both those ideas — perhaps a Midwestern mac and cheese topped with barbecue chips.

Or if you're trying to be virtuous, our green goddess version adds asparagus and a whole mess of fresh herbs. You can pretend all that greenery cancels out all the cheese.

CLASSIC MACARONI AND CHEESE

Start to finish: 30 minutes

Servings: 8

3 tablespoons unsalted butter

¼ cup all-purpose flour

3 cups milk

1 tablespoon Dijon mustard

2 cups shredded extra-sharp cheddar cheese

2 cups shredded Gruyere or comte cheese

Kosher salt and ground black pepper

1 pound small pasta, such as shells or elbows, cooked according to package directions

1. In a large saute pan, melt the butter over medium heat. Stir in the flour and cook for 2 minutes. Whisking continuously, pour in the milk. Cook, stirring frequently, until the mixture thickens and comes to a simmer, about 2 minutes. Remove the pan from the heat. Stir in the mustard and both cheeses, ½ cup at a time, stirring to melt. Season with salt and pepper. Stir in the pasta. Serve immediately or follow one of the variations below.

Nutrition information per serving: 550 calories; 240 calories from fat (44 percent of total calories); 26 g fat (16 g saturated; 0 g trans fats); 80 mg cholesterol; 51 g carbohydrate; 2 g fiber; 6 g sugar; 26 g protein; 580 mg sodium.

Variations

POTATO CHIP BAKED

Spoon the macaroni and cheese into individual gratin dishes or a large casserole dish. Crush a bag of potato chips, then sprinkle them over the mac and cheese. Bake at 350 degrees for 20 minutes, or until golden and bubbly. For added punch, use flavored potato chips, such as salt and vinegar, ranch or barbecue.

MIDWESTERN

In a large skillet over medium-high heat, saute 1 diced yellow onion, 1 diced red bell pepper and 1 cup chopped ham in 1 tablespoon vegetable oil until the onion is translucent. Add 2 teaspoons smoked paprika and 2 tablespoons chopped jarred jalapenos. Stir into the macaroni and cheese, then serve.

GREEN GODDESS

Cut 1 bunch of asparagus into 1-inch pieces. Cook in a skillet over medium-high in 1 tablespoon butter until just tender. Add to the macaroni and cheese along with ¼ cup each chopped fresh chives, tarragon and basil, the zest of 1 lemon, and an additional tablespoon of Dijon mustard. Mix well, then serve.