Rocco DiSpirito trims a
Mardi Gras is the sort of celebration that can make every city in America want to be New Orleans. Between the parties and parades and all those rich foods, what's not to love?
Well, perhaps the after effects of all those rich foods.
That's why I came up with this downsized version of jambalaya, a classic Cajun dish.
I wanted to take a little of the fat out of Fat Tuesday.
Jambalaya is basically a one-pot meal in which rice is a main ingredient.
The trouble with rice — especially white rice — is that it is loaded with carbs and calories.
To deal with that, I replace the rice in my jambalaya with a product called Miracle Rice.
This is a variety of shirataki noodle, an increasingly popular variety of ultralow calorie noodle products.
Miracle Rice has no calories, no fat, no carbs and no sodium. It resembles a large couscous and has an extremely mild flavor.
This means it takes well to whatever other flavors you add, making it a perfect base for a high-flavor dish like jambalaya.
If you can't find Miracle Rice at the grocer, it is available online.
You also could substitute cooked brown rice, though this will increase the calories and carbs.
The rest of this dish is built around much of the basic trinity of Cajun cooking — bell peppers, onion and celery. Chili powder provides the kick.
I've trimmed the fat and calories from the protein, which usually consists of ham, sausage or duck. I use leaner chicken and turkey sausage instead.
The result has just 233 calories and 8 grams of fat per serving. Traditional recipes have 16 grams of fat and 767 calories.
Rocco DiSpirito is a celebrity chef, author and television personality.
4 large boneless, skinless chicken thighs, cut into 2-inch chunks (about 15 ounces)Salt and ground black pepper½ tablespoon olive oil3-ounces chicken and turkey andouille sausage (such as Applegate Farms), cut in to 1-inch slices1 teaspoon adobo powder¼ teaspoon chipotle chili powder1½ cups chopped yellow onions1 cup chopped red bell pepper2 cloves garlic, minced2/3 cup reduced-sodium chicken brothTwo 8-ounce packages Miracle Rice, rinsed½ cup canned black beans, drainedSeason the chicken with salt and pepper.In a large nonstick sauté pan over medium-high, heat the oil.Once the oil has started to smoke, add the chicken.Brown the chicken for 2 to 3 minutes, turning the pieces once.Remove the chicken from pan and add the sausage, browning it for about 1 minute, turning the pieces once.Add the adobo and chili powder and cook for 30 seconds.Add the onions, then reduce heat to medium-low and caramelize them slowly until soft and browned, about 6 to 8 minutes.Add the peppers and garlic and cook until soft, about another 2 minutes.Add the browned chicken, broth, Miracle Rice and black beans.Bring to a simmer.Simmer, uncovered, over medium to low heat for about 5 minutes, or until the chicken is cooked through and the sauce is slightly thickened.Season with salt and pepper and divide between 4 serving bowls.
