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chicken and sausage jambalaya overhead in skillet with yellow background

FODMAP IT!™ Chicken & Sausage Jambalaya

This FODMAP IT!™ Chicken & Sausage Jambalaya originally came from our friend Helen Reynolds. It is now safe for her FODMAPer family members - and tastes fabulous!

Course: Dinner, Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Makes: 6 Servings
Calories: 756 kcal
Author: Dédé Wilson

Ingredients:

  • 6 medium chicken thighs, skin on, bone in
  • 2 teaspoons paprika
  • 2 teaspoons kosher salt
  • 1 teaspoon black pepper
  • 1 teaspoon oregano
  • 1 teaspoon thyme
  • 1/4 to 1 teaspoon chipotle chile powder
  • 4 cups (960 ml) water
  • 1 pound (455 g) low FODMAP sausage (we used a sweet sausage)
  • 1/4 cup (60 ml) Garlic-Infused Oil
  • 1/2 cup (36 g) chopped leeks, green parts only
  • 1/2 cup (32 g) chopped scallions, green parts only
  • 1 medium celery stalk, diced
  • 1 medium green bell pepper cored, seeded and diced
  • 1, 28 ounce (793 g) can diced tomatoes, preferably fire roasted
  • 1 bay leaf
  • 2 cups (370 g) long-grain white rice

Preparation:

  1. Place chicken thighs in a mixing bowl and add the paprika, salt, pepper, oregano, thyme and chipotle chile. Toss to coat well; set aside.
  2. Place water or stock in medium sized saucepan. Prick sausage in a few places and add to water. Bring to a boil over medium heat and simmer for about 5 minutes or until sausage is halfway cooked. Remove sausage to a cutting board to cool and save cooking water. Cut sausages into 1 inch (2.5 cm) pieces.
  3. Heat oil in a large skillet over medium heat and brown chicken thighs, skin side down, for a few minutes or until nicely browned, about 5 minutes. Flip over and brown the other side, too. The chicken should be about three-quarters of the way cooked through. Remove from pan.
  4. Add leek and scallion greens, bell pepper and celery to pan and sauté for about 3 minutes, stirring often, until softened, but not browned. Stir in tomatoes and bay leaf, then stir in rice and 4 cups ((960 ml) of reserved sausage cooking water/stock. (Top off with water if necessary to make 4 cups/960 ml). Nestle chicken pieces in sauce, skin side up and scatter sausage all around. Cover, bring to a boil, then adjust heat and simmer for about 20 to 30 minutes or until rice is cooked and most of the liquid is absorbed - but the mixture should still be juicy. Chicken & Sausage Jambalaya is ready to serve or may be refrigerated in an airtight container for up to 3 days. Reheat gently on top of the stove or in microwave.

Notes:

If You Can Tolerate

Fructans:

  • If you have passed the fructan garlic challenge, feel free to sauté 2 minced garlic cloves along with the peppers and celery.
  • If you have passed the fructan onion challenge you can use diced white or yellow onion in lieu of the leeks and scallions amount.
Nutrition Facts
FODMAP IT!™ Chicken & Sausage Jambalaya
Amount Per Serving
Calories 756 Calories from Fat 423
% Daily Value*
Fat 47g72%
Saturated Fat 1g5%
Sodium 984mg41%
Potassium 363mg10%
Carbohydrates 72g24%
Fiber 3g12%
Sugar 4g4%
Protein 30g60%
Vitamin A 505IU10%
Vitamin C 13.3mg16%
Calcium 75mg8%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.