Hey there, healthy food warriors! Andrea here, and today I’m sharing a recipe that’s particularly close to my heart. You know that moment when you’re craving something rich and satisfying, but you don’t want to derail your health journey? That was me, staring at my grandmother’s traditional jambalaya recipe, wondering how I could make it work with my Optavia lifestyle.
Let me tell you – I’ve cracked the code. This lean and green jambalaya keeps all the soul-warming goodness of the original while fitting perfectly into your healthy lifestyle. And trust me, as someone who’s coached hundreds through their weight loss journeys, this recipe has become a client favorite for good reason.
Quick Tip: Having the right tools makes all the difference! I swear by my Le Creuset Dutch oven for getting that perfect simmer every time.
Recipe Details
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Total Time: 55 minutes
- Servings: 4
- Difficulty Level: Medium
Diet Framework Compatibility
Optavia:
- Lean and Green Portions: 1 complete lean and green meal
- Condiment Counts: 3 condiments per serving
Keto:
- Net Carbs: 8g
- Fat: 12g
- Protein: 35g
Weight Watchers:
- Points Value: 5
- Zero Point Foods Used: Chicken breast, shrimp
- How to Make it Lower in Points: Skip the sausage, use less oil
Low Carb:
- Total Carbs: 12g
- Fiber: 4g
- Net Carbs: 8g
Lean and Green Jambalaya Ingredients
For the Protein Base:
- 12 oz chicken breast, diced
- 8 oz chicken andouille sausage, sliced
- 8 oz raw shrimp, peeled and deveined
- 2 tbsp olive oil, divided
For the Vegetable Base:
- 1 medium cauliflower, riced
- 1 medium green bell pepper, diced
- 1 medium onion, diced
- 2 celery stalks, chopped
- 4 garlic cloves, minced
For the Seasoning:
- 2 tbsp Cajun seasoning (homemade, salt-free)
- 1 bay leaf
- 1 tsp dried thyme
- 1/4 tsp cayenne pepper (adjust to taste)
- Salt and black pepper to taste
Kitchen Equipment Needed
- Large Dutch oven or heavy-bottom pot
- Food processor (for ricing cauliflower)
- Sharp chef’s knife
- Cutting board
- Measuring spoons
- Wooden spoon
Lean and Green Jambalaya Instructions
Prep Your Mise en Place:
- Rice your cauliflower in a food processor until it resembles rice grains
- Dice all vegetables and proteins
- Combine all seasonings in a small bowl
Cook the Proteins:
- Heat 1 tbsp olive oil in your Dutch oven over medium-high heat
- Cook chicken until golden, about 5-6 minutes
- Add sausage and cook until browned, 3-4 minutes
- Remove proteins and set aside
Build the Base:
- Add remaining oil to the pot
- Sauté onion, celery, and bell pepper until softened
- Add garlic and cook until fragrant, about 1 minute
- Stir in seasonings
Combine and Finish:
- Add cauliflower rice and stir well
- Return proteins to the pot
- Add shrimp and cook until pink, about 3-4 minutes
- Adjust seasonings to taste
Coaching Corner
Listen up, because this is where I see many clients stumble. The key to making this recipe work for your health goals is portion control and proper protein distribution. Here are my top tips:
Protein Portioning:
- Divide proteins equally for each serving
- Each portion should have a mix of all three proteins
- Don’t skip the shrimp – it’s crucial for that authentic flavor
Veggie Victory:
- Don’t skimp on the vegetables – they’re your volume friends
- Make extra cauliflower rice if needed
- Keep the seasoning bold to maintain satisfaction
Pro Tip: Keep your portions perfect with these portion-controlled containers I recommend to all my clients!
Storage & Meal Prep
- Stores well in airtight containers for up to 4 days
- Freezes beautifully for up to 3 months
- Reheat in microwave or stovetop with a splash of water
- Keep shrimp separate if meal prepping for best results
Storage Success: I absolutely love these glass meal prep containers for keeping my jambalaya fresh all week long!
Lean and Green Jambalaya Recipe Variations
Spicy Lovers:
- Double the cayenne
- Add diced jalapeños
- Use spicy andouille sausage
Extra Lean Version:
- Skip the sausage
- Double the shrimp
- Use spray oil instead of olive oil
Vegetable Boost:
- Add zucchini
- Include mushrooms
- Mix in baby spinach at the end
FAQ Section
Q: Can I make Lean and Green Jambalaya without cauliflower rice?
A: While cauliflower rice keeps this dish lean and green compliant, you can use konjac rice for an even lower-carb option.
Q: How spicy is this recipe?
A: As written, it’s medium spicy. Adjust the cayenne and Cajun seasoning to your preference.
Q: Can I make this vegetarian?
A: Yes! Replace proteins with tempeh and mushrooms, but note this will change the program counts.
Lean and Green Jambalaya Conclusion
Remember, your health journey is about progress, not perfection. This lean and green jambalaya proves you don’t have to give up your favorite comfort foods to stay on track. It’s about making smart choices and finding ways to enjoy the flavors you love while nourishing your body.
Ready to take your healthy cooking game to the next level? Save this recipe, gather your ingredients, and let’s make magic happen in the kitchen. Your future self will thank you for making this delicious, healthy choice today.
