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Chicken & Shrimp Jambalaya

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Chicken & Shrimp Jambalaya

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  • Makes: 8 servings
  • Prep 20 mins
  • Slow Cook 5 hrs

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Cajun seasoning adds loads of flavor to this low-calorie Southern-style recipe. Generous amounts of lean proteins and brown rice keep it healthy and super filling.

Ingredients

  • 1 1/2 pounds skinless, boneless chicken breast halves or thighs
  • 2 cups thinly sliced celery
  • 2 cups chopped onion
  • 1 14 1/2 - ounce can no-salt-added diced tomatoes, undrained
  • 1 14 - ounce can reduced-sodium chicken broth
  • 1/2 6 - ounce can no-salt-added tomato paste (1/3 cup)
  • 1 Homemade Salt-Free Cajun Seasoning or 1 1/2 teaspoons salt-free Cajun seasoning
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1 1/2 cups uncooked instant brown rice
  • 3/4 cup chopped green, red, and/or yellow sweet pepper
  • 12 ounces fresh or frozen peeled and deveined cooked shrimp*
  • 2 tablespoons snipped flat-leaf Italian parsley
  • Celery leaves (optional)

Directions

  1. Cut chicken into 3/4-inch pieces. In a 4-quart slow cooker, combine chicken, celery, onion, undrained tomatoes, broth, tomato paste, Homemade Salt-Free Cajun Seasoning, garlic and salt.
  2. Cover and cook on low-heat setting for 4 1/2 to 5 1/2 hours or on high-heat setting for 2 1/4 to 2 3/4 hours.
  3. If using low-heat setting, turn to high-heat setting. Stir in uncooked rice and sweet pepper. Cover and cook about 30 minutes more or until most of the liquid is absorbed and rice is tender.
  4. Before serving, thaw shrimp, if frozen. Stir shrimp and parsley into chicken mixture. If desired, garnish each serving with celery leaves.

Tip

  • * If desired, leave the tails on the shrimp.

Homemade Salt-Free Cajun Seasoning

Ingredients

  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground white pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/8 - 1/4 teaspoon cayenne pepper

Directions

  1. In a small bowl stir together onion powder, garlic powder, white pepper, paprika, black pepper, and cayenne pepper.

Nutrition Facts

(Chicken and Shrimp Jambalaya)

Servings Per Recipe 8, Potassium (mg) 754, calcium (mg) 68, Monosaturated fat (g) 1, Folate (µg) 26, Polyunsaturated fat (g) 0, Cobalamin (Vit. B12) (µg) 0, Trans fatty acid (g) 0, Niacin (mg) 10, Pyridoxine (Vit. B6) (mg) 1, Thiamin (mg) 0, Riboflavin (mg) 0, vit. A (IU) 554, vit. C (mg) 24, carb. (g) 23, sodium (mg) 465, chol. (mg) 123, Fat, total (g) 3, iron (mg) 2, fiber (g) 4, pro. (g) 30, cal. (kcal) 238, sat. fat (g) 1, sugar (g) 6

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