Jambalaya Express

October 10, 2010

in Dinner in a Dash, Healthy "MAKEOVERS", Recipes

I was forwarded a similar recipe from my friend.  It was from a Company’s Coming cookbook and took an hour to make, so here is my quick ‘under 30 minute’ version!  Its tasty and got a BIG thumbs up from the hubby (he went for seconds).

jambalaya express_719

Makes 3 servings (approx 6 cups)


  • 1 tsp olive oil
  • 1 c onion, chopped
  • 1 c celery, chopped
  • 1 garlic clove, minced (or 1 tsp jarred)
  • 2 chicken breasts halves–approx 8oz (use pre-cooked or rotisserie chicken)
  • 1 package pre-cooked brown rice eg. Uncle Bens bistro express
  • 1/2 c water
  • 1 can (14oz) stewed tomatoes, broken up–less sodium if you can find
  • 1-2 tsp franks hot sauce (or more to taste)
  • 1/2 tsp of each pepper, dried thyme, oregano, cayenne pepper
  • 15 medium raw shrimp, peeled
  • 3/4 c turkey kielbasa, diced (or other lean turkey sausage).  Eg. Butterball Turkey Kielbasa


Heat olive oil in skillet pan, add chicken (if cooking from raw) & cook for 5 min.  Add onion, celery, garlic, peppers. Saute for 5 min on medium, add kielbasa, chicken (if already cooked) spices & cook for 2-3 minutes together.

Add in pre-cooked brown rice and stewed tomatoes & water. Cook for a few minutes until the rice absorbs some of the liquid.  Then add shrimp. Cover and cook for 5 minutes or until the shrimp is no longer pink.  Serve!

Nutrition per serving (approx. 2 cups)

Calories: 365  Fat: 9.5g  Carbs: 35g  Fibre: 4g  Sugars: 7g Protein: 34g


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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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