Yes. Cajun cuisine can be keto friendly.
This time of year seems increasingly difficult to walk the keto path. Here’s a change up for you to break up the monotony with a traditional Louisiana dish that you can enjoy and still stay “keteaux”.
Keteaux Jambalaya Ingredients:
- 16 oz of chicken breasts
- 24 0z of low carb sausage
I prefer Down Home Sausage but your mileage may vary. Feel free to substitute your own favorite, but be aware that they are always sneaking hidden sugars into everything, especially sausage. Always check the carbs!
- 2 bunches of green onions
- 1 bell pepper
- 1 – 10 oz frozen bag of riced cauliflower
- 1/2 cup water
- 1 can of diced tomatoes.
Yes…. TOMATOES …. I put tomatoes in my jambalaya. Fight me!
(for those that don’t know, there is a spirited debate in Louisiana about tomatoes belonging in jambalaya. It is much akin to the Texas debate over beans belonging in chili)
- 2 bay leaves
- Tony Chachere’s Spice N’ Herbs Creole Seasoning (the one with the blue label)
Honestly, if you already have a favorite spice blend for your jambalaya, go with it. For those that don’t, this is a great shortcut.
- Salt & Pepper
- Prep Work: Cut chicken breasts in small cubes, slice sausage into half medallions, chop the bell pepper and green onions.
- Microwave bag of riced cauliflower for 7 minutes. Times can possibly vary, but I’ve used several different brands and the times always remain the same. The important thing is that the cauliflower is soft, NOT crunchy. You want it fully cooked so it can absorb the flavors of this dish as it cooks.
- Bring a large skillet to medium heat with a little olive oil.
- Put a light coat of salt and pepper on the cubed chicken breasts and cook until they start to brown.
- Add in green onions and bell pepper and cook until they begin to soften.
- Add sausage and cook until sausage begins to brown.
- Mix in 1/2 cup of water and continue cooking until veggies are completely soft.
- Add diced tomatoes and Creole Seasoning (season to taste)
- Add bay leaves and submerge them under the ingredients, then cover for 5 minutes.
- Remove both bay leaves and add riced cauliflower.
- Reduce heat, cover and let simmer for 5 minutes.
Celery – Most people add chopped celery to their jambalaya when they add the other greens. I never cared for it and I rarely cook dishes I don’t enjoy so I omit it. It must be noted that celery is the 3rd ingredient to the “Cajun Trinity” consisting of onions, bell pepper and celery. If you like celery, by all means add in a stalk. Your cook times should remain the same.
Andouille Sausage – For a more authentic taste, you can use Andouille sausage instead, but I have yet to find any that doesn’t double the carb count of regular sausage. As a rule of thumb it does cut down on fat, so do your homework and count your carbs. If you find a decent source, let me know here.
For more healthy recipes, check this out:
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