J.R.'s Jambalaya ~ Super Food Recipes

It's been told that the word "jambalaya" comes from the French word "jambon" meaning "ham".

The French words "a la," meaning "with" or "in the manner of".

And the African word "ya," meaning "rice".

Put the words together and the name means "ham with rice."

The dish is a takeoff from the Spanish paella.

And is also amazingly similar to the West African dish called jollof rice.

It's a one-pot dish and most cooks prefer to cook it in cast-iron pots.

There seems to be one rule in cooking this dish.

After the rice has been added, it should never be stirred.

Instead, it should be turned.

As this prevents the grains of rice from breaking up.

Most cooks turn it only two or three times after the rice is added.

Being sure to scoop from the bottom of the pot to mix rice evenly with the other ingredients.

We've seen shovels used when cooking outdoors in large cast-iron pots.

Our version uses turkey sausage instead of the usual Cajun-style pork andouille sausage.

And swaps in brown rice for white.

To add 4 more grams of fiber to the pot.

This hefty dose of protein and healthy whole grains will keep you full long after the last forkful is enjoyed.

Calories per serving: 316

This notoriously spicy Creole dish combines meat, seafood, poultry, rice and whatever vegetables happen to be lying around the kitchen.

Our extra satisfying version uses turkey sausage (instead of pork) to lower the fat content by about 16 grams per link.

And brown rice to add 4 more grams of fiber to the pot.

This lip smacking recipe will keep you from heading back to the fridge for a midnight snack.


* 1 lg. onion, peeled and diced

* 3 cloves garlic, peeled and minced

* 2 stalks celery, diced

* 2 carrots, diced

* 2 med. size sweet red peppers

* 1 can (15 oz.) crushed tomatoes

* 1 c. long grain brown rice

* 1 package (12 oz.) andouille turkey (or chicken) sausage, cut into 1/2 inch thick rounds

* 1 tsp. hot sauce

* 2 Tbs. fresh thyme, minced (or 2 tsp dried)

* 1 tsp. sea salt

* 1/2 tsp. ground black pepper

* 2 c. water

* 3 Tbs. fresh parsley, minced

* 1 lb. shrimp, peeled and de-veined


1. Place onion, garlic, celery, carrots, peppers.

Tomatoes, rice, and sausage in the crock-pot in that order.

2. Add hot sauce, thyme, salt, pepper and water.

3. Cover and cook on low for 8 to 9 hours.

4. About an hour before the Jambalaya is finished cooking, toss in parsley and shrimp.

Stir until well combined, adding more water to the Jambalaya if needed.


per serving

Calories 316.2,

Fat 5.7 g.

Saturated Fat 2 g.

Cholesterol 128.9 mg.

Sodium 939.2 mg.

Carbohydrates 40 g.

Total Sugars 5.6 g.

Dietary Fiber 5.2 g.

Protein 29.4 g.

We know you and your family will enjoy!

Bon Apetit.

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