Heartland logo
Heartland @ Panda Pediatrics logo
Pay Your Bill
Patient Portal
Patient Portal

Food Is Medicine: Try this Winning Jambalaya Recipe at Home

Food is Medicine: Jambalaya

Try this Winning Recipe at Home

Food has the power to bring people together, nourish our bodies, and connect us to our roots. For Lisa Russell, DNP, NP-C, Jambalaya is all of this and more. Inspired by her Granny Doris Ducote’s Cajun heritage, this dish is not just a family favorite—it’s a delicious example of the Food is Medicine philosophy we embrace at Heartland Community Health Center.

Lisa’s recipe combines bold Cajun flavors with healthier ingredient swaps, making it a great dish for anyone looking to eat well without sacrificing taste. Plus, it’s packed with nutrients that support heart health, digestion, and immune function.

But you don’t have to take our word for it—try it yourself!

 

Why Jambalaya Is Good for You

This hearty one-pot dish combines lean proteins, vegetables, and whole grains, offering a balanced, nutrient-rich meal:

  • Protein Power: Shrimp, chicken, and sausage provide essential amino acids to support muscle repair and overall health.
  • Fiber Boost: Using brown rice adds fiber, helping to keep you full longer and supporting digestion.
  • Antioxidant-Rich Veggies: Bell peppers, tomatoes, and jalapeños are loaded with vitamins and minerals that reduce inflammation and boost your immune system.
  • Flavorful Spices with Benefits: Garlic and Cajun spices not only add a kick but also promote heart health and metabolism.

 

Lisa’s Jambalaya recipe is the perfect starting point to explore how small ingredient swaps can make a big impact. Try it at home and experience how good health can tast

“This recipe is based off my Granny Doris Ducote’s jambalaya recipe with a few tweaks to make it easier for modern-day, such as the ready-rice and canned tomatoes. Granny was from Marksville, Louisiana, and my childhood was full of wonderful Cajun cuisine. Just be thankful I spared you all her recipe for squirrel gumbo:)”

-Lisa Russell DNP, NP-C Chief Clinical Officer

Ingredients

  • 1 package Andouille sausage (Healthier Option: Use Cajun-Style Andouille Chicken Sausage, or Reduced Fat Andouille Sausage)
  • 1 pound uncooked shrimp, peeled and deveined (large Gulf shrimp is best)
  • 1 pound boneless, skinless chicken breast or tenderloins
  • 3 bell peppers (yellow, red, and orange preferred), diced
  • 1 white or yellow onion, diced
  • 2–3 jalapeños, diced, seeds and stems removed
  • 1.5 cups uncooked rice or 1 8.5 oz pouch microwave-ready rice (Healthier Option: Use brown rice or low-glycemic rice)
  • 2 cups low-sodium chicken broth
  • 1 30-ounce can crushed tomatoes
  • 1 tablespoon minced garlic
  • 3 tablespoons Cajun seasoning
  • ½–1 teaspoon salt and pepper or to taste (Healthier Option: use less salt)

Instructions

  • Prep the Meat and Veggies: Slice sausage into ¼-inch sections and chop chicken into 1-inch pieces.
  • Assemble Ingredients: Lightly grease a slow cooker. Add sausage, chicken, bell peppers, onion, jalapeños, chicken broth, tomatoes, garlic, Cajun seasoning, salt, and pepper. Stir to combine.
  • Cook in the Slow Cooker: Cover and cook on low for 3–4 hours. Stir in uncooked rice and continue cooking for another 1–2 hours until the rice is tender.
    • Shortcut Option: Use microwave-ready rice, prepare as directed, and stir it in when ready to serve.
  • Add Shrimp: About 20 minutes before serving, stir in shrimp, cover, and cook for another 15–20 minutes.
  • Serve and Enjoy: Stir the Jambalaya thoroughly before serving. Add more jalapeños, Cajun seasoning, or Louisiana hot sauce for extra heat!

Your Home for Whole-Person Health

Vote Best Medical Clinic in Lawrence, Heartland offers high-quality, patient-centered primary care for children, adolescents, and adults of all ages. As a medical home, we provide comprehensive health care for the entire family.

 

Call (785) 841-7297 to schedule an appointment 

Discover the Power of Good Food

Heartland’s monthly nutrition classes dive into the idea that food isn’t just about sustenance—it’s about energy, and connection. Whether you’re looking to manage chronic conditions or simply eat healthier, these classes are here to help.

Care Cupboard

A pantry located at Heartland Community Health Center that provides access to healthy foods for patients and the public

 

Programs

  • Food is Medicine program: A program that provides nutritious food, meal ingredients, and cooking education to patients with chronic conditions
  • Free nutrition classes: Classes that focus on topics such as diabetes nutrition management 
  • Cooking programs: Programs that partner with organizations like K-State educators to offer cooking classes 

Partnerships

A foundation that supports the Food is Medicine approach by investing in programs at clinics across Kansas 

Food assistance organizations that partner with Heartland Community Health Center on programs like the Food is Medicine program