I stumbled onto this jambalaya recipe about 8 years ago. Ellie Krieger originally made it. I modified it a bit. It’s packed full of flavor. But you do not have to feel guilty about eating it. If you are not watching your sodium or fat, by all means use any sausage you’d like. If you do not want it spicy, use kielbasa or a smoked ham. If you want a kick, use andouille. Either way, I suggest you find one that is lower fat and lower sodium. Your body will thank you for it.


Health tips:  diabetes friendly, low carb*

Ingredients: 4-5 servings

  • 1 tablespoon olive oil
  • 1 large onion, diced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 3 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon tomato paste
  • 12 ounce package of kielbasa or andouille sausage, diced (if you can, get organic, low sodium, or low fat)
  • 2 1/2-3 cups low sodium chicken broth/stock
  • 1 (14 1/2-ounce) can no-salt added diced tomatoes (try to find fire-roasted diced tomatoes if you can)
  • 1 cup uncooked brown rice
  • 1 pound peeled and deveined medium or large shrimp, sliced length-wise
  • Hot pepper sauce (I like Frank’s with this)


  1. Cook brown rice according to package directions; set aside.
  2. Cut he shrimp in half, length-wise (this step is optional, but it makes the shrimp go further, insuring shrimp in every bite).


  1. Heat the oil in a large Dutch oven (or pot) over a medium heat. Add the onion, peppers and garlic and cook until they begin to soften, about 8-10 minutes.

20111124- 022454

4. Mix in the spices. Add the tomato paste and give it a good stir for a few minutes. Add sausage, broth/stock, and can of tomatoes. Bring to a boil, then turn down the heat and simmer for about 10 minutes.


  1. Add the shrimp and cook, covered, for 5 minutes more, or until shrimp is cooked through. Season with salt and pepper, to taste.
  2. To serve, put some rice (about 1/3-1/2 cup) in the bottom of a bowl. Ladle the jambalaya on top. Give it a stir and add hot sauce to taste.

*If you have diabetes, I suggest you use a little less rice in your jambalaya to make it a lower carb dish and make sure you use a brown rice to bump up the fiber.

One thought on “Jambalaya

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s