Kate Lyman Nutrition

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MACRO-FRIENDLY RECIPE: CAJUN JAMBALAYA

Diana Dewan

Need a little spice in your life and an easy meal to add to your meal prep for next week? Look no further! This low-calorie cajun jambalaya recipe has you covered. With a generous portion size and easy to fit macros, you’ll want to eat it all week long!

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LOW-CALORIE CAJUN JAMBALAYA

PREP TIME: 10 minutes | COOK TIME: 1 hour | MAKES: 8 servings

WHAT YOU NEED:

3 Aidell’s Chorizo smoked chicken sausage links

500g Crockpot shredded chicken (cooked)

340g (1 pkg.) Frozen cajun style mirepoix

14.5 oz. (1 can) Fire-roasted diced tomatoes

6 oz. (1 can) Tomato paste

32 oz. Fat free chicken stock

225g White rice (dry)

1T Worcestershire sauce

2t Minced garlic

1t Thyme (dried)

1t Basil (dried)

½ t Cayenne pepper (for more spice, add a bit more)

1 Dutch oven (or Crock Pot)


NOTES: For our recipe, we used already-made crockpot shredded chicken, but you could also use rotisserie chicken in the packaged foods section or canned chicken.

WHAT TO DO:

  1. Over medium heat, add frozen mirepoix mix to Dutch oven and sauté until mostly defrosted. While veggies are cooking, cut sausage links into thin slices (slice on the short side) and set aside. Once veggies are mostly defrosted and starting to cook, add garlic and continue to sauté. 

  2. Add chicken, sausage slices, diced tomatoes (including the juice) and tomato paste to the veggie mix, stirring to combine. Once combined, add in Worcestershire sauce and spices while continuing to stir.

  3. Add in rice (uncooked) and chicken stock, stirring to combine the entire mixture. Once well combined, place the lid on the Dutch oven and simmer over low heat for at least 40 minutes, stirring occasionally. (If using a Crock Pot, set to low for 1 hour)

  4. Add more liquid as needed (chicken stock or water) to achieve desired consistency and loosen anything that’s beginning to stick to the bottom of the pot.

  5. Simmer for as long as you’d like or until rice is soft.

    MACROS PER SERVING: 29.5P/7F/35C, 322 calories

    *each serving is approximately 300g*

    You can find the recipe in the MyFitnessPal database by searching:
    “KLN Recipe: Cajun Jambalaya”. 

For more easy, macro-friendly recipes like this one, be sure to download our free cookbook, Sol Food. It’s full of macro-friendly Mexican-inspired recipes for your whole week!