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Instant Bodybuilder Jambalaya
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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

Instant Bodybuilder Jambalaya

I get asked a lot about whether I recommend eating this or that food. Oftentimes, the answer is, "It depends."

Quick example: brown rice. Good stuff or not?

Well, if you have trouble losing fat or staying lean, or your current goal is rapid fat loss, then I say to ditch those unnecessary carbs. Yeah, even the whole grain ones. Besides, brown rice is barely better than white rice, so let's not kid ourselves with those "but it's brown!" or "but it's organic!" rationalizations.

But, hey, if you can handle carbs very easily or are trying to increase your calories for a clean mass cycle, then sure, some brown rice is probably fine for you.

Just something to keep in mind when reading today's recipe. Check it out:

Damn-Near Instant Bodybuilder Jambalaya

Need some fast protein?

Sick of chicken breasts?

How about a nice anti-cancer, anti-heart-disease boost while you're at it?

Well then, I'm your pusher, baby.

Here's a quick recipe for ya: my fast-food, physique-conscious take on New Orleans jambalaya:

Ingredients

Package of pre-cooked turkey sausage (Polska Kielbasa style)
Package of pre-cooked frozen shrimp (medium to large)
Package of frozen pre-chopped onions (found with frozen veggies)
Handful or two of dried parsley flakes
Tablespoon or two of pre-chopped jarred garlic
1 15oz can of tomatoes (stewed, diced, etc.)
1 tsp dried thyme
1 to 1.5 cups of water
Brown rice, boil-in-a-bag (optional)
Pam cooking spray

Directions

1. If you're using brown rice, boil a large pot and get your rice going according to package directions.

2. Thaw your shrimp under cold running water and remove tails if needed. (Using hot water would cook the already-cooked shrimp more, making them tough.)

3. Heat a large pot or cast iron dutch oven, spray with Pam.

4. Cut turkey sausage into 1 inch pieces.

5. In the pot, add chopped onions and cook until translucent, then add the garlic and parsley. Stir and cook a minute or two.

6. Add tomatoes, thyme, salt, and water. Bring to boil.

7. Add turkey sausage, bring down to simmer, then add shrimp. Cook only until shrimp is hot (a few minutes).

8. Serve over brown rice... unless you're a FFB or CFB.

Notes

Of course, you can buy fresh ingredients and chop everything yourself, but my goals with this recipe were speed, high protein, and low carb (since I usually skip the rice.) You can also buy uncooked shrimp, fresh garlic cloves and all that, but again I'm going for fast and convenient here.

This comes together in just 15 to 20 minutes and you'll have enough leftover for several meals.

Oh, by the way, the heath benefits I mentioned come from the garlic and onions. Some info on that here if you're interested: 8 More Power Foods.

Enjoy this one and, as always, feel free to play around with it and post your variations and pics below!



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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

Sexy action pic.

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

I buy frozen, tail-on shrimp. About 5 or 6 bucks a bag. Very handy and fast.

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lawsonsamuels
Level 3

Join date: Feb 2003
Location: Texas, USA
Posts: 1509

maybe use Rotel tomatoes, give it some extra heat from the peppers.

what about tossing this over some spaghetti squash, lower carb option, tends to go well with any sauce.

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
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Posts: 8956

And done! Most people who eat this assume it takes hours to make.

Enjoy!

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

lawsonsamuels wrote:
maybe use Rotel tomatoes, give it some extra heat from the peppers.

what about tossing this over some spaghetti squash, lower carb option, tends to go well with any sauce.



You know, I've only recently discovered spaghetti squash (thank you, darling Danielle), and that's a great idea!

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samdan
Level 4

Join date: Sep 2008
Location: Delaware, USA
Posts: 475

During my first VDiet, one of my HSM's was a Quinoa Jambalaya. The gist of it was:

Quinoa
Can of Crushed Tomatoes
Can of Diced Tomatoes
Whole Chicken Thighs
Chorizo (can be ditched for turkey sausage, but fuck if it isn't tasty...)
Shrimp

Used a mix of white and red Quinoa, and it came out delicious...

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lawsonsamuels
Level 3

Join date: Feb 2003
Location: Texas, USA
Posts: 1509

doing spaghetti squash tonight with grilled shrimp and some chayote squash sauteed with zucchini, onion and mushrooms.

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ghost87
Level 1

Join date: Jul 2005
Location:
Posts: 262

Chris, how much salt should be added? I assume 1-2 teaspoons, or to taste?

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

ghost87 wrote:
Chris, how much salt should be added? I assume 1-2 teaspoons, or to taste?


To taste.

I prefer RealSalt which is unprocessed so it contains all the trace minerals. But Kosher will work.

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MikeManos
Level 0

Join date: Feb 2008
Location:
Posts: 56

Chris, on the salt: I remember something to the effect (and I'm paraphrasing Charles Poliquin here) that real unprocessed salt is never white, and may appear a light golden brownish in color. I've seen this stuff around too, but have never actually used it.

Having tried Kirkland's sea salt (in the grinder) and Kosher salt myself, have you ever had experience using the "colored" stuff, raw or in cooking? Just curious as to the flavor and texture here.

Another point worth mentioning on the salt is that courseness makes a big difference sometimes - not necessarily in nutrient value but in actual cooking and flavor. While I use salt sparingly, if I'm grilling a prime cut of beef I like to use very course salt, as it caramelizes and tastes much better when exposed to an intensely hot flame.

(BTW, this is another reason why it's so hard to duplicate steak form a top notch steakhouse...their heat is much hotter when cooking, and that gives the outside of the steak it's flavor. The other reason is that their beef is usually a "select" cut and aged, which I don't have the guts to try and replicate at home in fear of food poisoning, he he).

But I will have to try this jambalaya recipe, it looks super. That's again for sharing!

- Mike

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

MikeManos wrote:
Chris, on the salt: I remember something to the effect (and I'm paraphrasing Charles Poliquin here) that real unprocessed salt is never white, and may appear a light golden brownish in color. I've seen this stuff around too, but have never actually used it. Having tried Kirkland's sea salt (in the grinder) and Kosher salt myself, have you ever had experience using the "colored" stuff, raw or in cooking? Just curious as to the flavor and texture here.
- Mike


Yes, I use the colored stuff almost exclusively. The same as kosher as far as I can tell. I use the pink RealSalt brand mostly.

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therajraj
Level 0

Join date: Dec 2008
Location: Ontario, CAN
Posts: 241

Do you notice a difference in taste between pink salt and the other Real Salt products?

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BigJawnMize
Level 4

Join date: Jul 2008
Location: Illinois, USA
Posts: 335

Education time...subject near and dear to my heart.

This is not really Jambalaya, more like a Californian healthed-up version of the dish.

Being orginally from southern Louisiana, I am getting to the point where I feel the the use of the word "Jambalaya" in non-Louisianna restaruants is pretty mis-leading. Jambalaya is an easy but time consuming dish to make. What Chris has made here Louisianians call "white-Jambalaya". It is an insult that refers at the same time to color of the rice and the color of the yankee's skin that made it.

Chris, man, your a Texan...I know there is no love lost between Louisianians and Texans, but you should know better.

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

therajraj wrote:
Do you notice a difference in taste between pink salt and the other Real Salt products?


No. But I don't use it as table salt much, but as cooking salt. Salting food when cooking is about bringing out the flavor of the food, not making it "salty." Still, I've tasted it plain (just licked some off my palm) and it's great stuff, even as a table salt.

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

BigJawnMize wrote:
Education time...subject near and dear to my heart.

This is not really Jambalaya, more like a Californian healthed-up version of the dish.

Being orginally from southern Louisiana, I am getting to the point where I feel the the use of the word "Jambalaya" in non-Louisianna restaruants is pretty mis-leading. Jambalaya is an easy but time consuming dish to make. What Chris has made here Louisianians call "white-Jambalaya". It is an insult that refers at the same time to color of the rice and the color of the yankee's skin that made it.

Chris, man, your a Texan...I know there is no love lost between Louisianians and Texans, but you should know better.



You're right. It's not "real" Jambalaya. I actually had a line in there about "pissing off Louisianians" but I cut it.

Then again, "real" jambalaya makes ya "real" fat. ;-)



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HG Thrower
Level 4

Join date: Aug 2007
Location: California, USA
Posts: 1013

Dude, you gotta add some HEAT to that! I'd throw in some diced hot chiles for sure. Of course, I grow my own, and have about 1,000 dried from this summer's crop, so I put them in EVERYTHING.

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Chris Shugart
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Join date: Oct 2002
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Posts: 8956

HG Thrower wrote:
Dude, you gotta add some HEAT to that! I'd throw in some diced hot chiles for sure. Of course, I grow my own, and have about 1,000 dried from this summer's crop, so I put them in EVERYTHING.


Nice. Good tip!

I usually keep my powdered cayenne within arm's reach too.

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hazeleyedKT
Level 1

Join date: Jul 2009
Location: Ohio, USA
Posts: 1

did this with trader joe's seafood sausage and the asian-style vegetable mix (onions, green beans, mushrooms, broccoli)... phenomenal. absolutely winderful recipe Chris. i never post but your recipes have been absolutely amazing to my life, thank you :) will be trying it with the hot turkey sausage as well...

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

hazeleyedKT wrote:
did this with trader joe's seafood sausage and the asian-style vegetable mix (onions, green beans, mushrooms, broccoli)... phenomenal. absolutely winderful recipe Chris. i never post but your recipes have been absolutely amazing to my life, thank you :) will be trying it with the hot turkey sausage as well...



Awesome! Wish I had a Trader Joe's nearby!

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Sweet Revenge
Level 4

Join date: Nov 2005
Location: New Jersey, USA
Posts: 105

The dish looks super, Chris.
My darling husband, who never cooks anything but grilled steak, will occasionally give me some constructive criticism on my cooking. His most repeated comment is .... It needs to simmer longer. The flavors have not melded together yet.

Of course, this flies in the face of anything Instant, but how would your dish work if it was pre-made and left to marinate in the frig for a day? Would the flavors blend and then I can just heat it up and serve?

I'll try it this weekend and let you know if it passes his 'melded flavors' taste test.

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BigJawnMize
Level 4

Join date: Jul 2008
Location: Illinois, USA
Posts: 335

Sweet Revenge wrote:
The dish looks super, Chris.
My darling husband, who never cooks anything but grilled steak, will occasionally give me some constructive criticism on my cooking. His most repeated comment is .... It needs to simmer longer. The flavors have not melded together yet.

Of course, this flies in the face of anything Instant, but how would your dish work if it was pre-made and left to marinate in the frig for a day? Would the flavors blend and then I can just heat it up and serve?

I'll try it this weekend and let you know if it passes his 'melded flavors' taste test.


If you think about it "melded flavors" are mostly about fat content. This is the reason that you see a lot of flavored oils and butters, because fat picks up and holds flavor. Dishes that have a fair amount of fat semm to improve the next day. Chili is a good expmple. The beef fat picks up the spice flavor and when that fat melts in your mouth it distributes the flavor more evenly. Since this dish is pretty low-fat, I doubt it would really improve the day after.

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Chris Shugart
Editor / V-Diet Author

Join date: Oct 2002
Location:
Posts: 8956

Sweet Revenge wrote:
The dish looks super, Chris.
My darling husband, who never cooks anything but grilled steak, will occasionally give me some constructive criticism on my cooking. His most repeated comment is .... It needs to simmer longer. The flavors have not melded together yet.

Of course, this flies in the face of anything Instant, but how would your dish work if it was pre-made and left to marinate in the frig for a day? Would the flavors blend and then I can just heat it up and serve?

I'll try it this weekend and let you know if it passes his 'melded flavors' taste test.


I don't think marinating pre-cooked foods (the sausage and shrimp in this case) works very well.

What I'd do is just make it, fridge it, then re-heat it. As they say, the leftovers are always better, and that's probably because of the flavors "marrying" together as the foodies say.

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No Payne No Gain
Level 0

Join date: Dec 2009
Location: Missouri, USA
Posts: 22

Thanks man that looks really good. I'm definatly going to try it out.

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HG Thrower
Level 4

Join date: Aug 2007
Location: California, USA
Posts: 1013

Chris Shugart wrote:
HG Thrower wrote:
Dude, you gotta add some HEAT to that! I'd throw in some diced hot chiles for sure. Of course, I grow my own, and have about 1,000 dried from this summer's crop, so I put them in EVERYTHING.


Nice. Good tip!

I usually keep my powdered cayenne within arm's reach too.

You live in west TX, right? You can probably grow a HUGE crop of peppers in the summer when it gets really hot out. We bought 6 little cayenne, Thai, and jalepeno plants, about 3 inches tall, a few bucks each. At the end of the summer (we are in a HOT part of CA) we had bushes 3 feet tall with hundreds of peppers. Each bush gave about 3 or 4 full crops of peppers. We dried a bunch, food-savered them, and gave them away as Christmas presents. One of the best $20 I ever spent.

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