ULTRA Low Calorie Jambalaya (like) Recipe!

DogRiverDude
DogRiverDude Posts: 433 Member
edited November 2024 in Recipes
After searching online for low calorie recipes (which the calories/serving are often underestimated) I've adapted several Creole/Jambalaya recipes to suit my (a) larger than average appetite, (b) low caloric requirement, and (c) insatiable desire to eat a HEARTY meal. The list of ingredients is rather extensive and the portions I use are pretty large, but, it lasts me the entire week (plus some); awesome if you have a busy life.

*** IMPORTANT: In brackets, are the ACTUAL grams or brand names I used the last time I made this (which isn't very close to my original adaptation). The calories/serving and nutritional information are based on these bracketed numbers.
Vegetables
⅛ cup Butter (36g)
Sauté the following in the butter:
6 Garlic Cloves (34g)
2 cups Onion (464g)
2 cups Celery (300g)
2 cups Green Pepper (277g)
2 cups Zuchinni (350g)
Add in the following:
6 cups of Peeled/Diced Roma Tomatoes (982g)

I add the ingredients above in the order listed since I prefer some veggies cooked longer than others. Use your own discretion.

Seasoning / Liquids
Add the following seasonings to the Veggie mixture:
¼ cup Paprika
1 Tbs Oregano (dried leaves)
1 tsp Basil (dried leaves)
1 tsp Thyme (dried leaves)
1 Tbs Black Pepper
½ tsp Cayenne (add more if you prefer heat)
1 Tbs Splenda
⅛ cup Worcestershire Sauce
1½ Tbs Hot Sauce (Franks Red Hot Buffalo Wing Sauce)
1½ Tbs Chicken Concentrate (Bovril Chicken Concentrate)
1⅛ cups Crushed Tomatoes (Alymer 14oz. can)

Protein
Add in the following
1.5 kg Cooked Chicken Breast
*I pressure cook and shred my chicken. It's not as "pretty" as browned/cubed chicken BUT shredding it absorbs some of the extra liquid in the mixture not to mention is healthier than browning in butter/oil.

Unlike me... if you can afford the extra calories, it's great served over Basmati Rice.

Nutritional Information
Total Yield: 3,750 grams
Serving Size: 500 grams (this is a VERY large portion!!!)
Calories/Serving: 369

Total Fat: 7.9g
Saturated: 3.4g
Poly: 0.5g
Mono: 0.1g
Trans: 0.3g
Cholesterol: 212mg
Sodium: 643mg (lower the Chicken Concentrate for lower Sodium)
Potassium: 838mg
Carbs: 25g
Fiber: 6.7g
Sugars: 10.7g
Protein: 53g
Vitamin A: 78%
Vitamin C: 117%
Calcium: 8%
Iron: 26%

This recipe (and another similar) has been my main staple for the past 3½ weeks. During this time I've lost 22 pounds and have never felt better! Because the calories/serving are SO low, it affords me the luxury of eating enough so I'm never hungry.

Is it better with Andouille Sausage? Is it better with Shrimp? Is it better with browned/cubed Chicken? Unfortunately the answer to all of these questions is yes, BUT,... I think you'll be surprised how hearty and great this recipe tastes without all the "extras".

Good luck with it and happy cooking :-)

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