Craving the bold flavors of a traditional jambalaya but looking for a lighter, low-calorie option? This cauliflower jambalaya hits all the right notes with spicy andouille sausage, tender chicken, and aromatic vegetables, but swaps out the rice for cauliflower to keep the dish satisfying yet waistline-friendly. It’s a one-pot wonder perfect for a hearty, flavor-packed dinner that won’t weigh you down!
Instructions
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Prep Your Ingredients: Before you start cooking, make sure all your ingredients are chopped, sliced, and ready to go. This will make the cooking process smoother and faster.
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Brown the Sausage: Heat 1 tablespoon of peanut (or olive) oil in a large Dutch oven over medium heat. While the oil heats up, season the sausage and chicken pieces with Cajun seasoning. Add the andouille sausage to the pot and sauté until browned and crispy, about 5 minutes. Use a slotted spoon to remove the sausage and set it aside, leaving the flavorful oil in the pot.
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Sear the Chicken: In the same pot, add another tablespoon of peanut (or olive) oil. Add the seasoned chicken pieces and sauté until they are lightly browned on all sides, about 5-7 minutes. Again, remove the chicken with a slotted spoon and set it aside with the sausage.
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Cook the Vegetables: In the same pot, add the diced onion, bell pepper, celery, and minced garlic. Sauté the vegetables over medium heat, stirring occasionally, until they soften and become fragrant, about 5 minutes.
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Build the Flavor Base: Stir in the crushed tomatoes, along with the red pepper flakes, black pepper, salt, hot pepper sauce, Worcestershire sauce, and filé powder. Let this simmer for 2-3 minutes to allow the flavors to meld.
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Add the Meat Back In: Return the browned sausage and chicken to the pot, stirring to combine with the tomato mixture. Allow this to cook for about 10 minutes, stirring occasionally, so the flavors can fully infuse into the meat.
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Add the Cauliflower and Broth: Stir in the riced cauliflower (or traditional rice if preferred) and chicken broth. Bring the mixture to a gentle boil. At this point you may want to add corn starch (in a slurry to prevent lumps) if you prefer a thicker consistency (cauliflower will not thicken the Jambalaya like rice does).
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Simmer to Perfection: Once boiling, reduce the heat to low, cover the pot, and let the jambalaya simmer for 20-25 minutes, or until most of the liquid is absorbed and the cauliflower is tender. Stir occasionally to prevent sticking.
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Serve: Remove from heat and give the jambalaya a final stir. Ladle into bowls and serve hot, enjoying the smoky, spicy flavors of this low-calorie take on a Louisiana classic!
Ingredients & Calorie Count
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2 tablespoons peanut or olive oil, divided 240 cal
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1 tablespoon Cajun seasoning 0 cal
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10 ounces andouille sausage, sliced into rounds 920 cal
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1 pound boneless skinless chicken breasts, cut into 1 inch pieces 750 cal
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1 onion, diced 66 cal
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1 small green bell pepper, diced 30 cal
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2 stalks celery, diced 18 cal
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3 cloves garlic, minced 15 cal
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1 (16 ounce) can crushed Italian tomatoes 146 cal
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½ teaspoon red pepper flakes 0 cal
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½ teaspoon ground black pepper 0 cal
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1 teaspoon salt 0 cal
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½ teaspoon hot pepper sauce 0 cal
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2 teaspoons Worcestershire sauce 0 cal
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1 teaspoon file powder 0 cal
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4 cups riced cauliflower (1 ¼ cups uncooked white rice for traditional recipe) 90 cal
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2 ½ cups chicken broth 25 cal
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4 tablespoons of corn starch (for thickening) 124 cal
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TOTAL (6 Servings) 2424 cal
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TOTAL (Individual Serving) 404 cal
