Underwrite Your Life


Just when I thought I had already made every rice dish in the book, BAM, I remember I forgot about the Creole classic: Jambalaya. Sadly, I went to Trader Joes before my local grocery store this time, so I got some Chicken Andouille Sausage at TJ before realizing that my other store was having a massive sausage sale (ha ha). So I picked up the giant package of “hot Italian sausage” in the photo below for $2.75! But I only ended up using the chicken sausage in this dish- hopefully I can think of some good recipes for the Italian sausage in the future.

This recipe made me 5 servings of Chicken Sausage Jambalaya for $3.20 per meal (including a side of chips) and a total of 630 calories each. It definitely would have been cheaper if I had used my sale-sausage instead of the andouille, but I think I deserve a little splurge this week. I made this dish as part of my week 11 meal prep, so I actually ended up freezing these servings to eat the following week.

Click here to read about how the Jambalaya froze and re-heated during the week!

Jambalaya Ingredients and Finished Product
70% Carbs
10% Fat

Ingredients Amount Cost (USD) Protein (g) Carbs (g) Fat (g) Calories (kcal)
Chicken Sausage 4 link $3.99 80g 8g 28g 640 cal
Brown Rice 2 cup $1.33 32g 296g 8g 1360 cal
TJ Chicken Broth 4 cup $1.99 8g 4g 0g 40 cal
Red Bell Peppers 1 pepper $0.99 1g 8g 0g 37 cal
Onion 1 onion $0.69 2g 14g 0g 44 cal
Celery 4 stalks $1.25 1g 5g 0g 30 cal
Diced Tomatoes w/ Chiles 3.5 cup $3.38 7g 35g 0g 175 cal
Fresh Garlic 3 clove $0.10 1g 3g 0g 12 cal
Cilantro 5 leaf $0.50 0g 0g 0g 5 cal
Vegetable Oil 1 tbsp $0.05 0g 0g 14g 130 cal
Salt 2 tsp $0.02 0g 0g 0g 0 cal
Pepper 1 tsp $0.03 0g 0g 0g 1 cal
Cajun Seasoning 2 tsp $0.10 0g 0g 0g 0 cal
Oregano 0.25 tsp $0.02 0g 0g 0g 2 cal
Thyme 0.25 tsp $0.01 0g 0g 0g 0 cal
Wheat Thins 80 crackers $1.31 10g 110g 18g 650 cal
Green Onion 3 green onion $0.26 3g 6g 0g 15 cal
Total - - $16.02 145g 489g 68g 3141 cal
Total/Meal — — $3.20 29g 98g 14g 628 cal

Step 1

Go ahead and chop your onion, pepper, green onion, celery, garlic, and sausage.

Chopped Ingredients

Step 2

Add the oil and chopped sausage to a pan and cook according to the sausage instructions. In my case, I cooked for a total of 7 minutes until the chicken sausage was cooked entirely through. Once the sausage is cooked, take the chopped links out, being sure to leave the extra fat and oil in the pan.

Cooking the Sausage

Step 3

Next, with the old oil and fat still in the plan, add your chopped garlic and cook for 1-2 minutes until fragrant. Add in the chopped veggies (leaving the green onion on the side) and seasoning then cook for 8 minutes. The veggies should be tender and fully cooked before moving onto the next step.

Adding Garlic, Veggies, and Seasoning

Step 4

Once the veggies are fully cooked, add the tomato with diced green chilies and stir to incorporate.

Adding in Tomatoes

Step 5

At this point I realized that if I was going to be cooking rice in this pot that it was wayyy too small. So, I moved the veggie/tomato mixture into a big pot before trying to cook the rice. Once it was moved into the big pot, I added the chicken broth and brown rice, covered with a lid, and let simmer for 20 minutes.

I cooked, stirring occasionally, until the rice was soft and edible. Since this was part of my week 11 meal prep I decided to freeze the jambalaya until after Thanksgiving to eat the next week, so I divided out the jambalaya into 5 servings in ziplock baggies and froze them.

Cooking the rice in the big pot and final product