Diet Chicken Andouille Jambalaya
Low calorie version of Chicken & Andouille Jambalaya
Equipment
- 1 pan, saute, 10 inch nonstick, with lid
- 1 measuring cup, 16 ounce capacity, tempered glass
Ingredients
NotStock
- 8 ounces water
- 3 g bouillon, chicken, Knorr 1/4 cube. Use powered if you're worried.
- 10 g paste, tomato
- 1/4 tsp paprika, smoked, ground
- 1/4 tsp thyme, dried
- 1/4 tsp sage, dried, rubbed
- 1 g sauce, Worcestershire, Lea and Perrins
The Other Stuff
- 45 g rice, white, long grain, Rice Select Texmati
- 1 link sausage, chicken, andouille, HEB Naturals or whatever you can get
- 85 g chicken, thighs, grilled, cubed
- 50 g onion, yellow
- 25 g celery
- 25 g pepper, bell, green, raw green is fine, ripe is better
- 5 g garlic, fresh finely sliced
- 1/2 tsp pepper, cayenne, dried, ground AS NEEDED
- as needed fat, spray-on pan lube
- 2 ea onion, green for garnish
Instructions
- MISE EN PLACE - Chop everything, get it ready to go
- Combine "NotStock" ingredients in measuring cup and Nuke until boiling. Mix to break up/thoroughly incorporate ingredients
- Fire up your skillet over high heat until a drop of water skitters across the surface in "The Dance of the Water Droplet". Lube your pan, lightly.
- Add your sausage and chicken. Ignore for a minute then toss around to confirm color. There won't be a lot of grease seeping from either one of them, so you may need to spray in more lube before adding your onions, peppers and celery.
- Add your trinity (onions, celery, bell pepper) and saute until they start to take on some color. You don't need to sweat them or anything, they will get plenty done by the time this is over.
- When you're satisfied with the color of the veg, scoot everything over to the cooler side of the pan. You'll know. It's your kitchen and see if there is any fat from the meat available in the open side. If there is, great, if not, a little more lube is in order.
- Add your rice to the empty area and let it toast. Use your nose. It should smell nutty, unless you are using Texmati or basmati rice. Then it will smell a little like popcorn. When you can smell the rice, incorporate it with the veg and meat.
- Add your NotStock and garlic and give it a good stir. It should boil very readily.
- Cover and reduce heat to a medium simmer for 15 minutes. DO NOT OPEN THE LID or we'll be forced to dispatch and armed team to your location and collect you for re-education.
- When the 15 minutes is up, let it rest for another 15 minutes. LEAVE THE DAMN LID ALONE.
- OK. You can open the lid now. No one's watching. It'll be fine. Open it away from you. Steam, you know.
- Taste it. Add cayenne, as much or little as you like. Serve and garnish.
Video
Notes
This is a sturdy little recipe that produces two portions at 237 calories or one decent size portion at 475.
You can sub shrimp for the chicken or add to the chicken, but the sausage is a must. If you can't find smoked chicken andouille, get a lower calorie turkey sausage and hack off a 130 calorie portion, usually like two ounces.
Nutrition
Serving: 1portionCalories: 237kcal
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