I found a nice looking Jambalaya recipe in this month's Bon Appetit Chicken and Sausage Jambalaya- you can find it at Epicurious.com. Problem was the saturated fat. An adult eating a 2000 calorie/day diet should not have more then 20 grams of saturated fats a day. Basically Saturated fats are the artery cloggers- they raise your cholesterol. For kids their total dietary fat intake should be 25-30% of their diet- that is for all fats not just saturated. So basically the whole family benefits from limiting saturated fat. The original recipe has 50 grams of fat and 17 grams of saturated fat per serving! That is an entire day of fat in one meal and we want to eat King Cake for dessert! Imagine a restaurant now where the portion size is 2-3 servings- you are getting 2-3 days of saturated fat in one meal- that is why the American diet is such a problem.
So here goes the recipe makeover; 1. Decrease the sausage from 1 1/2 pounds to 3/4 pounds. 2. Decrease the amount of applewood bacon but don't eliminate it or substitute turkey bacon it won't get the smokey flavor you need for Jambalaya 3. Reduce chicken thighs (higher in saturated fats) and add some chicken breast (lean and low in saturated fats) 4. Add some shrimp 5. Change from white to brown rice 6. Eliminate cayenne pepper and use mild sausage so the kids will eat it (but can be made with cayenne and spicy sausage for those wanting an authentic version).
The makeover version is still not health food but look at the difference:
Total Fat 51 grams 20 grams
Saturated Fat 17 grams 6 grams
Sodium 2527 mg 1044mg
Calories 754 361
Here is the recipe- this is NOT quick and easy but worth the effort when you are craving some Cajun flavors.
Meredith's Chicken, Shrimp and Sausage Jambalaya
6 oz applewood-smoked bacon, diced
3/4 lb mild sausages, quartered lengthwise, cut crosswise into 1/2-inch cubes
1 lb chicken breasts
3 large skinless boneless chicken thighs, cut into 1- to 1 1/2-inch piece
1 large onions, chopped
1 large celery stalk, chopped
1 8-to 10-ounce red bell pepper, coarsely chopped
1 8-to 10-ounce green or yellow bell pepper, coarsely chopped
6 tsp paprika
1 tsp dried thyme
|I love the colors seen while this dish sautes|
1/4 tsp (or more) cayenne pepper (optional)
1 can 28-ounce can fire roasted diced tomatoes and green chiles
2 cup chicken broth
1 pound shrimp (peeled and deveined), chopped into bite sized pieces
2 cup brown rice
8 green onions, chopped (about 2 cups)
Chopped fresh Italian parsley
1. Position rack in bottom third of oven and preheat to 350°F. Cook bacon and sausage in very large pot over medium-high heat until brown but not yet crisp and sausage start to brown in spots, about 10 minutes. Add onions, celery, and bell peppers. Cook until vegetables begin to soften, stirring occasionally, 10 to 12 minutes. Mix in chicken. Cook until outside of chicken turns white, stirring often, 5 to 6 minutes. Mix in paprika, thyme, chili powder, and 1/4 teaspoon cayenne (optional). Cook 1 minute. Add diced tomatoes with chiles and broth; stir to blend well. Add more cayenne, if desired. Mix in rice.
2. Bring jambalaya to boil. Cover pot. Place in oven and bake until rice is tender and liquids are almost absorbed about 40 minutes. Remove from oven and add chopped shrimp. Leave covered about 10 minutes until remaining liquid absorbed and shrimp cooked thoroughly. Sprinkle jambalaya with chopped parsley and serve.
Preparation Time: 1 hour
Jamie said he liked this version as much as any of the full fat versions he has tried- maybe better- "I don't like really greasy food"!
I don't think the modifications lost any of the rich flavor we love in Jambylaya!