Easy Microwave Jammin' Jambalaya

Gluten Free
Dairy Free
Health score
43%
Easy Microwave Jammin' Jambalaya
20 min.
3
352kcal

Suggestions


Are you looking for a quick and delicious meal that doesn't compromise on flavor? Look no further than this Easy Microwave Jammin' Jambalaya! Perfect for busy weeknights or a satisfying lunch, this dish brings the vibrant tastes of the South right to your kitchen in just 20 minutes. With its gluten-free and dairy-free features, it caters to a variety of dietary needs while still delivering a hearty and fulfilling experience.

This jambalaya is a delightful medley of colorful bell peppers, zesty salsa, and savory stewed tomatoes, all combined with tender pieces of kielbasa and chicken. The instant white rice cooks to perfection in the microwave, soaking up all the delicious flavors of the dish. Whether you're cooking for yourself or sharing with family and friends, this recipe serves three, making it an ideal choice for a cozy dinner or a satisfying lunch break.

Not only is this dish easy to prepare, but it also boasts a balanced caloric breakdown, ensuring you get a good mix of protein, fats, and carbohydrates. So, grab your microwave-safe casserole dish and get ready to whip up a meal that will have everyone asking for seconds. Dive into the world of effortless cooking with this Jammin' Jambalaya, and enjoy a taste of comfort food that’s ready in a flash!

Ingredients

  • cup bell pepper frozen (from 16-oz bag)
  • 0.5 cup salsa thick
  • 14.5 oz canned tomatoes mexican-style undrained canned
  • 0.8 cup rice white instant uncooked
  • 0.3 lb kielbasa cooked cut into 1/2-inch-thick slices
  • cup roasted chicken cooked chopped

Equipment

  • microwave

Directions

  1. In 1-quart microwavable casserole, mix bell pepper and onion stir-fry, salsa and tomatoes. Cover; microwave on High 3 to 5 minutes, stirring once or twice, until mixture boils, and bell pepper and onion are crisp-tender.
  2. Stir in rice. Cover; microwave on High 2 minutes, stirring once halfway through cooking.
  3. Gently stir in kielbasa and chicken. Cover; microwave on High 2 to 3 minutes, stirring once or twice, until kielbasa and chicken are thoroughly heated.

Nutrition Facts

Calories352kcal
Protein24.63%
Fat37.13%
Carbs38.24%

Properties

Glycemic Index
32.67
Glycemic Load
3.6
Inflammation Score
-9
Nutrition Score
24.643913144651%

Flavonoids

Luteolin
0.3mg
Kaempferol
0.01mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:352.19kcal
17.61%
Fat:14.77g
22.72%
Saturated Fat:4.88g
30.47%
Carbohydrates:34.22g
11.41%
Net Carbohydrates:29.38g
10.69%
Sugar:9.78g
10.86%
Cholesterol:61.46mg
20.49%
Sodium:835.4mg
36.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.05g
44.09%
Vitamin C:77.38mg
93.79%
Vitamin B3:9.13mg
45.66%
Vitamin A:2076.8IU
41.54%
Selenium:27.43µg
39.19%
Vitamin B1:0.56mg
37.5%
Vitamin B6:0.72mg
35.79%
Manganese:0.59mg
29.68%
Folate:104.61µg
26.15%
Iron:4.64mg
25.78%
Phosphorus:237mg
23.7%
Potassium:820.33mg
23.44%
Vitamin E:3.03mg
20.23%
Fiber:4.83g
19.34%
Copper:0.39mg
19.3%
Zinc:2.33mg
15.51%
Vitamin B2:0.26mg
15.17%
Magnesium:57.97mg
14.49%
Vitamin B5:1.34mg
13.42%
Vitamin K:11.54µg
10.99%
Vitamin B12:0.51µg
8.43%
Calcium:77.06mg
7.71%