Chicken and Andouille Jambalaya

Gluten Free
Dairy Free
Health score
30%
Chicken and Andouille Jambalaya
45 min.
6
475kcal

Suggestions

Ingredients

  • 7.5 ounces andouille sausage cut into (1/4-inch-thick) slices
  • 1.5 cups rice 
  •  bay leaves 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoons canola oil 
  • cups celery finely chopped
  • teaspoon basil dried
  • 0.5 teaspoon thyme leaves dried
  • 2.8 cups less-sodium chicken broth fat-free
  •  garlic cloves minced
  • cup green onions thinly sliced
  • 0.1 teaspoon ground pepper red
  • 1.5 teaspoons jalapeno finely chopped
  • teaspoon oregano dried
  • cups bell pepper red finely chopped
  • teaspoon salt 
  • 2.5 cups chicken breast boneless skinless chopped
  • 0.5 cup tomato purée 
  • cups onion yellow finely chopped

Equipment

  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add sausage; cook until sizzling quiets (about 8 minutes), stirring occasionally.
  3. Add bell pepper, onion, celery, and bay leaves; cook until vegetables are golden brown, sizzle loudly, and begin to squeak (about 14 minutes), stirring occasionally.
  4. Add chicken and next 8 ingredients (through garlic); cook 4 minutes, stirring occasionally.
  5. Add tomato puree; cook 2 minutes, stirring occasionally.
  6. Add broth, and bring to a boil. Stir in rice. Cover, reduce heat, and simmer 20 minutes. Discard bay leaves. Stir in green onions.

Nutrition Facts

Calories475kcal
Protein22.14%
Fat31.89%
Carbs45.97%

Properties

Glycemic Index
52.53
Glycemic Load
25.42
Inflammation Score
-10
Nutrition Score
30.012174056924%

Flavonoids

Apigenin
0.97mg
Luteolin
0.84mg
Isorhamnetin
4.01mg
Kaempferol
0.86mg
Myricetin
0.05mg
Quercetin
19.31mg

Nutrients percent of daily need

Calories:474.91kcal
23.75%
Fat:16.9g
25.99%
Saturated Fat:4.03g
25.19%
Carbohydrates:54.82g
18.27%
Net Carbohydrates:49.56g
18.02%
Sugar:9.1g
10.11%
Cholesterol:70.48mg
23.49%
Sodium:1218.86mg
52.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.4g
52.8%
Vitamin C:110.57mg
134.02%
Vitamin B3:11.4mg
57.03%
Vitamin A:2839.7IU
56.79%
Vitamin K:59.36µg
56.53%
Selenium:37.72µg
53.89%
Vitamin B6:1.03mg
51.74%
Manganese:0.89mg
44.58%
Phosphorus:318.26mg
31.83%
Potassium:960.8mg
27.45%
Vitamin B5:2.29mg
22.85%
Vitamin E:3.26mg
21.7%
Folate:84.29µg
21.07%
Fiber:5.26g
21.02%
Vitamin B2:0.31mg
18.33%
Vitamin B1:0.27mg
18.27%
Magnesium:66.61mg
16.65%
Iron:2.8mg
15.53%
Copper:0.31mg
15.44%
Zinc:2.31mg
15.43%
Vitamin B12:0.68µg
11.34%
Calcium:90.88mg
9.09%
Vitamin D:0.56µg
3.72%
Source:My Recipes