Page 123 - IFSO Cookbook 2022 con cover

Jumping International
Healthy Recipes Vol. 2

Jambalaya Ingredients Nutritional Facts

● 1 link (80g) of andouille sausage, sliced Per serving
● 3 oz (60 oz) raw, skinless chicken ● Calories: 130 kcal (100 kcal without
additional shrimp garnish)
Natalie Stephens, RD/LDN breast, diced ● Total Protein 18g (13 g without
Bariatric Dietitian ● 6 oz (183g) raw shrimp, tails removed
Maryland Bariatrics ● 1-2 Tbsp (12g) Cajun seasoning additional shrimp garnish)
USA ● Carbohydrates 9g
● 2 cloves garlic (8g), crushed or 2 tsp
(3g) garlic powder ● Sugars 3g
Suitable for those living with overweight or obesity and those following bariatric surgery ● Fibre 3g
after advancing to regular textured foods. ● ½ tsp (<1g) oregano ● Fat 3g
● ½ tsp (<1g) thyme
● ½ onion (100g), diced ● Iron > or = 1mg
● Calcium > or = 81mg
Preparation ● ½ red bell pepper (50g), diced
● ½ green bell pepper(50g), diced
Servings: Five 1 cup servings
● 1 celery stick, diced (30g) NOTE: This is a great one pot meal
Time of preparation: 10 minutes prep, 20-25 minutes cooking.
● 1 ½ Tbsp (25g) tomato paste which can also be served with some
● 1 ½ tsp (10g) chicken bouillon paste grilled oysters for more protein or some
● 1-2 tsp (5g) hot sauce cooked chard or collard greens for a nice
creole spread.
● 14 oz (400g) package shirataki/konjac
rice, drained Unlike traditional jambalaya, which can
● ½ (60g) cup okra, sliced leave you feeling heavy, this version
has all the flavor and satisfaction and
● 1/8 cup (5g) parsley, chopped you’ll still be able to jump for joy after
● 1/8 cup (25g) green onion, sliced eating it.
● 15 large shrimp (225g) Optional for
garnish and more protein
Cooking Instructions

Use a large skillet, spray with nonstick spray and turn on medium -high heat. Once hot,
sauté diced chicken, sliced sausage, and shrimp with 1-2 Tbsp Cajun seasoning until
shrimp is pink and chicken and sausage have light browning, around 3-5 minutes. Stir in
diced onion, red and green peppers, celery, and crushed garlic. Stir on medium high heat
for 2 minutes, then turn to medium heat and let them continue to cook an additional 3
minutes, or until they soften. Add in oregano, thyme, tomato paste, bullion paste and
hot sauce and stir until mixed in thoroughly, allowing it to heat for 2-3 minutes. Add in
drained shirataki/konjac rice and frozen okra. Turn heat to low and allow okra to soften
and flavors to combine for another 10 minutes. During this time, chop parsley and slice
green onions. Serve with parsley and green onion sprinkled on top.

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