'Light' jambalaya

Gravity has intensified. That's one possible explanation for the results my bathroom scale is produceing of late. Another is that I'm porking out.

Just to be on the safe side--in case it's me and not gravity that's getting heavy--I'm going to try to lighten up my cooking.

Tonight's experiment in that vein: jambalaya. Jambalaya is a rice dish that starts with a sweat of celery, onions, and carrots, followed by the browning of whatever meat you plan to include. Next, rice is added and stirred to coat with the various fats in the pot. Finally some water or stock is added and the whole thing is set to simmer until the rice is cooked.

For this light version, I tried a few tricks to reduce calories without entirely forfeiting flavor. First, I cooked the vegetables in about an eighth-inch of chicken stock rather than in oil or butter. Next, I used chicken sausage and skinless chicken breast meat (sprinkled with Tony Chachere Cajun Seasoning) rather than the tastier, higher-calorie andouille sausage and dark meat options. These, of course, braised rather than browned, but the important thing was, they cooked. Finally, I cut down on the amount of meat included: just a pound of chicken and maybe 3/4 pound of sausage for 2 cups of rice.

I won't lie to you; Paul Proudhomme it was not. But it was reasonably tasty and a lot healthier than what Paul would have whipped up. Between the Tony Chachere and the chicken stock I cooked the rice in, the sodium content was probably through the roof, but hey, one culinary hurdle at a time, right? This dish probably clocks in around 400 calories per serving, which ain't too bad.

Light Jambalaya
serves 8, at least

1 medium onion, diced fine
3 stalks celery, diced fine
2 carrots, diced fine
3/4 pound Amy's Chicken Andouille sausage
1 pound boneless skinless chicken breast, cut into 1/2 inch thick slices (seasoned liberally with Tony Chachere's Cajun seasoning)
36 - 40 ounces of chicken stock
2 cups long grain white rice
1 bunch of scallions, sliced thin, white parts only
pepper, garlic salt, herbes de Provence

Heat 4 ounces or so of chicken stock in a stock pot. When simmering, add the vegetables. Cook down until translucent and limp. Season with pepper and garlic salt. Add sausage, stir through. Add chicken breast, stir through, let cook until chicken meat starts to turn white. Add rice, stir through, add 32 ounces of chicken stock. Season with a scant palmful of herbes de Provence, crumbled by hand. Bring to a boil, stir, cover, reduce heat to simmer, and cook 20 minutes. Remove from heat, stir in scallions, and serve.


photo taken at the 3D House of Jambalaya