Slow Cooked Jambalaya

This savory meal is high in protein and full of delicious, Cajun flavor.

don’t be intimidated by the ingredient list, this recipe is as easy it comes!

Cook on low for 4-5 hours in a slow-cooker or let simmer on your stove top.

Ingredients:

• 1 tbsp. olive oil

• 1 cup onion, chopped

• 2-3 large celery stalks, chopped

• 3-4 red bell pepper, chopped

• 1 tbsp. minced garlic

• 1/2 tsp. dried thyme

• 1/2 tsp. oregano

• 1/2 tsp. paprika

• 1/2 tsp. salt

• 1/2 tsp. cayenne pepper

• 1 small bay leaf

• 8 oz. hot or mild Italian sausage (Andouille sausage if you would like more kick, can also use Kielbasa for lower heat)

• 1 (14 oz.) can diced tomatoes, with juices

• 1 (15 oz.) can chicken broth

• 1/4 cup tomato paste

• 1 tbsp. worcestershire sauce

• 1.5 cup brown or converted rice (not regular long grain rice, it gets too soft and sticky)

• 8-16 oz. shrimp, peeled and deveined *If you don’t like shrimp, you can also add in pre-shredded chicken breast

Directions:

• In a large skillet or pot, heat olive oil over medium-high heat.

• Add the onion, celery and bell pepper. Cook for about 3 minutes, until the veggies soften.

• Add garlic, thyme, oregano, paprika, salt, cayenne, and bay leaf. Stir continuously for about 1 minute, or until the dish becomes fragrant.

• Add in the sausage, breaking it up as you go. (If sliced, cook until evenly browned).

• Add the tomatoes, broth, tomato paste, Worcestershire sauce.

• Then add in 1 cup of water. Stir until the mixture starts to bubble.

• Pour the mixture into a slow cooker and stir in the rice, cook on low for 4.5 hours.

• Add in the shrimp, remove the bay leaf and give the mixture a good stir.

• Cover and cook on low for 30 more minutes.

  Serve with a side salad and sourdough bread!

  You can also continue cooking on low over the stove top. If you go this route, cook the rice separately then stir it in.

Nutrition Info:

We’ve made this dish a handful of times and each go is a little different. Have fun, play around with flavors and enjoy it!

About 2 cups is around 350-400 calories with at least 20 grams of protein.

hi, i’m katie!

As a former collegiate athlete and coach myself, I believe that nutrition is a vital component to athletic performance and can propel individuals closer to their goals.

I passionately believe that athletes perform best when well fed and supported. Having worked with national and international caliber athletes, it is my goal to make nutrition information accessible and available to all.

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