High-Protein Cajun Jambalaya

You’ll save time cleaning by cooking this flavorful dish from Clean Eating in foil, making it an ideal dinner for hectic weeknights. The brown rice alone provides 88 percent of the recommended daily amount of manganese — good for blood sugar and metabolism regulation — not to mention 24 grams of satisfying protein in a single serving.

Ingredients for servings

    High-Protein Cajun Jambalaya

  • tail-on raw shrimp 26/30 count, peeled and deveined

  • boneless, skinless chicken breast diced into 1-inch pieces

  • 1 all-natural, low-sodium turkey sausage sliced

  • 1 medium white onion diced

  • 1 medium green bell pepper stem and seeds removed and discarded, diced

  • 1 rib celery diced

  • 1.5 medium vine-ripe tomatoes cored and diced

  • 2 cloves garlic minced

  • 1.5 tablespoon salt-free Cajun seasoning

  • 1 cup all-natural instant brown rice

  • 0.5 cup low-sodium chicken broth

  • Sea salt and ground black pepper to taste


  • Preheat oven to 400°F (205)°C.

  • In a large mixing bowl, toss together all ingredients, mixing well until combined.

  • Prepare 2 foil pouches. Coat each piece of foil with cooking spray. Divide mixture evenly among both pieces of foil and seal.

  • Place pouches on a baking sheet and position on the middle oven rack, baking 25 minutes or until rice and proteins are fully cooked. When done, rice will be soft and proteins will be firm and opaque To test for doneness, carefully open one pouch and taste a few grains of rice from the center of the pouch. If necessary, close pouch and return to oven for 5 more minutes.

  • Carefully open the pouch and pour the mixture into a large serving bowl; enjoy immediately.

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