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Pump Up the Jambalaya

This recipe is one of my favourites.  It’s pretty easy to prep and you can mix up the ingredients to change up the meal.  It also makes quite a bit, so you’ll have leftovers for lunch the next day. A perk in my books. 🙂

Jambalaya is a hallmark of Creole cooking.  The name comes from the French word, jambon, which means ‘ham’ – the star ingredient in many of the first jambalayas.  In this recipe you can play around with the proteins that you use, (I really like using cooked Italian turkey sausage, prawns and scallops, but you could really use what ever) and try different salsa varieties to vary the taste and level of heat in the dish.

Paired with a side salad, this is a great post-workout meal. 😉



Pump Up the Jambalaya

Makes 6 servings

This recipe is courtesy of the Crazy Plates Cookbook


1tsp olive oil

1c onions, chopped

1c green pepper, chopped

1c celery, chopped

1 clove garlic, minced

8oz turkey kielbasa, casing removed and cut into bit-sized pieces

2 1/2c low sodium (or homemade) chicken broth

1 1/3c mild salsa

1 1/4c uncooked brown rice

1 bay leaf

1tsp cajun seasoning

1/2tsp dried thyme

1/2tsp dried oregano

12oz scallops

1/4c fresh parsley, chopped


  • Heat oil in a saucepan over medium-high heat.  Add onions, green pepper, celery and garlic.  Cook and stir until vegetables begin to soften, about 4 minutes.
  • Add kielbasa and cook for 2 more minutes.
  • Add all remaining ingredients, except scallops and parsley.  Bring to a boil.  Reduce heat and simmer, covered, until rice is cooked.  Stir occasionally to prevent rice from sticking to bottom of pan.
  • Stir in scallops and parsley.
  • Cook for 5 more minutes, until scallops are cooked through and rice is tender.
  • Serve and enjoy!


Nutrition Breakdown:

292 calories

23g protein

41g carbs

6g fat



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