Cooking with Aubrey

Okra and Sausage Jambalaya

The first time I had jambalaya was during a camping trip in Crested Butte, Colorado. While grocery shopping for the trip, my friend suggested jambalaya. I’d never had it. Using shrimp, chicken and sausage and we created a tasty, satisfying meal on the propane stove. Since then, I’ve made the meal a few times, adjusting the recipe to suit my desires and the groceries on hand. Jambalaya has it’s roots as a Creole dish from Louisiana. The trinity of onion, pepper and celery plays a key role.

With the addition of okra in my CSA (community supported agriculture), this one pot meal was added to week’s menu. I’ve simplified the recipe slightly with the omission of chicken. I’ll admit, I was a little skeptical about eating the okra. I had it in my head that I didn’t like it, but I can’t remember ever eating it. Everything tastes better local, so this was my best chance of liking the vegetable. Since I’m sharing the recipe, I obviously must have liked it. It blends in nicely in this stew.

Okra is a nutritious food, low in calories, with 66% RDA of Vitamin K and high in calcium, fiber, folate, magnesium and manganese.

Okra and Sausage Jambalaya


  • 1 lb shrimp, cleaned, peeled, tails removed
  • ½ tsp cayenne pepper
  • 2 tsp dried oregano (divided)
  • 2 tsp dried thyme (divided)
  • 8 oz andouille sausage, sliced
  • 1 medium onion, chopped
  • 1 green pepper, chopped
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • ½ tsp sea salt
  • 4 plum tomatoes, chopped
  • 3 cups fat free chicken stock
  • 1 cup okra, sliced into rounds
  • 1 cup brown rice


  1. In a bowl, combine the shrimp, cayenne, 1 tsp oregano, and 1 tsp thyme. Toss to coat and set aside.
  2. Set a heavy pot over high heat and add the andouille. Cook for several minutes, until the andouille begins to brown and crisp on the outside edges. Add the onion, pepper, celery, garlic, salt, 1 tsp of oregano and 1 tsp thyme and cook 3-4 minutes to allow the vegetables to soften.
  3. Add the tomatoes, stock and okra. Bring to a simmer and add the rice. Cook for 30-40 minutes, or until the rice is tender. Finally add the shrimp and cook 35 minutes, until the shrimp is cooked through.
  4. Season to taste with salt and pepper.

Adapted from:

Aubrey SchultzAubrey Schulz is a certified nutrition and triathlon coach with Get Out N Play. She works with clients to help them reach their nutritional and athletic goals, in the kitchen, out on the road and in the water! Plus she's knowledgeable about how essential oils can boost your wellness and fitness. You can reach her at

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