Chicken-and-Ham Jambalaya With Shrimp

Gluten Free
Dairy Free
Health score
21%
Chicken-and-Ham Jambalaya With Shrimp
45 min.
8
485kcal

Suggestions

Ingredients

  • 16 ounce canned tomatoes diced undrained canned
  • 0.8 pound skinned and boned chicken breasts cut into 1-inch cubes
  • 3 cups chicken broth 
  • 0.8 pound skinned and boned chicken thighs cut into 1-inch cubes
  • 0.5 pound ham cooked cut into 1/2-inch cubes
  • 2 tablespoons parsley fresh chopped
  • 1 large bell pepper green seeded chopped
  • 0.5 cup green onions tops chopped
  • 0.1 teaspoon ground pepper black
  • 0.1 teaspoon ground pepper red
  • 1 teaspoon pepper sauce hot
  • 2 cups rice long-grain rinsed uncooked drained
  • 1 teaspoon salt 
  • 2 pounds shrimp fresh
  • 2 tablespoons vegetable oil 
  • 4  garlic cloves whole
  • 2 cups onions yellow chopped

Equipment

  • bowl
  • slotted spoon
  • dutch oven

Directions

  1. Sprinkle chicken evenly with salt and ground peppers.
  2. Cook chicken in hot oil in a Dutch oven over medium heat 8 to 10 minutes or until brown on all sides.
  3. Remove chicken with a slotted spoon to a large bowl.
  4. Add ham to Dutch oven, and cook, stirring constantly, 5 minutes or until lightly browned.
  5. Add ham to chicken; set aside.
  6. Add onions and next 3 ingredients to Dutch oven, and cook 5 minutes, stirring to loosen any browned bits.
  7. Drain tomatoes, reserving liquid. Stir reserved liquid and chicken broth into Dutch oven.
  8. Add chicken and ham; cover and cook over low heat 45 minutes.
  9. Peel shrimp; devein, if desired.
  10. Mash cooked garlic against side of Dutch oven, and blend into the mixture.
  11. Add shrimp, green onions, and remaining ingredients, and bring to a boil. Cover and reduce heat to medium low; simmer, stirring occasionally, 25 minutes or until rice is tender and liquid is absorbed.

Nutrition Facts

Calories485kcal
Protein42.44%
Fat18.25%
Carbs39.31%

Properties

Glycemic Index
36.77
Glycemic Load
24.55
Inflammation Score
-6
Nutrition Score
25.484782645236%

Flavonoids

Apigenin
2.16mg
Luteolin
0.98mg
Isorhamnetin
2mg
Kaempferol
0.38mg
Myricetin
0.18mg
Quercetin
9.27mg

Nutrients percent of daily need

Calories:484.94kcal
24.25%
Fat:9.75g
15%
Saturated Fat:1.95g
12.17%
Carbohydrates:47.25g
15.75%
Net Carbohydrates:44.3g
16.11%
Sugar:5.3g
5.88%
Cholesterol:272.64mg
90.88%
Sodium:1261.6mg
54.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:51.01g
102.02%
Phosphorus:590.21mg
59.02%
Selenium:36.96µg
52.81%
Vitamin B3:9.65mg
48.24%
Vitamin B6:0.86mg
43%
Vitamin C:35.14mg
42.6%
Manganese:0.83mg
41.52%
Vitamin K:41.75µg
39.76%
Copper:0.77mg
38.55%
Potassium:1000.64mg
28.59%
Zinc:3.91mg
26.09%
Magnesium:98.57mg
24.64%
Vitamin B1:0.35mg
23.12%
Vitamin B5:2.09mg
20.86%
Vitamin B2:0.31mg
18.49%
Iron:2.84mg
15.79%
Calcium:136.23mg
13.62%
Vitamin B12:0.77µg
12.91%
Fiber:2.95g
11.81%
Vitamin E:1.37mg
9.12%
Vitamin A:383.95IU
7.68%
Folate:30.61µg
7.65%
Source:My Recipes