Keto jambalaya with cauliflower rice

Name: Keto jambalaya with cauliflower rice
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1/2 tbsp olive oil; 7 oz andouille sausage, in 1 cm (3/8-inch) rounds; 14 oz chicken thigh, boneless, skinless, in 2.5 cm (1-inch) pieces; 1/2 small onion, diced; 2 stalks celery, diced; 1/2 large green bell pepper, diced; 3 cloves garlic, minced; 1 1/2 tbsp cajun or creole seasoning, regular (salted); 1/2 tsp dried thyme; 1 bay leaf; 3/4 cup diced tomatoes, with their juice; 1/2 cup chicken broth; 1 lb riced cauliflower, fresh, or frozen and squeezed dry; 3/4 lb shrimp, peeled and deveined; 2 green onions, sliced; 2 tbsp fresh parsley, chopped

All the Creole flavour of a Louisiana jambalaya: andouille, chicken and shrimp cooked with onion, celery, green pepper, tomato and Cajun seasoning, with riced cauliflower in place of the rice. One pot and about 50 minutes.

Time: 50 min (20 prep + 30 cook)
Servings: 4
Per serving: 412 kcal
Protein: 43 g

Servings4

Ingredients

1/2 tbsp olive oil
7 oz andouille sausage, in 1 cm (3/8-inch) rounds
14 oz chicken thigh, boneless, skinless, in 2.5 cm (1-inch) pieces
1/2 small onion, diced
2 stalks celery, diced
1/2 large green bell pepper, diced
3 cloves garlic, minced
1 1/2 tbsp cajun or creole seasoning, regular (salted)
1/2 tsp dried thyme
1 bay leaf
3/4 cup diced tomatoes, with their juice
1/2 cup chicken broth
1 lb riced cauliflower, fresh, or frozen and squeezed dry
3/4 lb shrimp, peeled and deveined

To serve

2 green onions, sliced
2 tbsp fresh parsley, chopped

Steps

Heat the oil in a large deep pot or Dutch oven over medium-high heat. Brown the andouille 3 minutes, then add the chicken and cook 5 minutes, until golden at the edges.
Lower the heat to medium. Add the onion, celery and bell pepper and cook 5 minutes, until soft. Stir in the garlic, Cajun seasoning and thyme for 1 minute.
Add the bay leaf, tomatoes and broth, scraping up the brown bits. Simmer, uncovered, 8 minutes, until the sauce has thickened and the chicken reads 165°F.
Stir in the cauliflower rice and cook, uncovered, for 5 minutes, stirring now and then, so it takes up the sauce and any excess liquid cooks off.
Tuck in the shrimp and cook 3–4 minutes, stirring once, until pink, opaque and 145°F. Remove the bay leaf and taste for salt.
Scatter with the green onions and parsley. Keeps 2 days in the fridge; reheat gently, because the shrimp toughen if they are boiled. Hot sauce on the side for anyone who wants it.

Good to know

Can I use a leaner sausage?

Yes, a smoked turkey sausage works, at about 77 instead of 69. Andouille has the more Cajun flavour, so add a pinch more seasoning.

Alternative

69the regular versionJambalaya with chicken, shrimp and smoked sausage

Per

Calories: 97
Protein: (43%); 10 g
Fat: (45%); 5 g
Carbohydrates: (12%); 3 g
of which sugar: 1 g
Fiber: 1 g
Sodium: 248 mg

More meals

Computed from the ingredients with our published formula, not yet kitchen-tested. How

As written, 1649 kcal goes into the pot and 1972 g of ingredients comes out as about 1702 g of food: 97 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.

Keto jambalaya with cauliflower rice