Fast and Easy Jambalaya

Gluten Free
Dairy Free
Health score
37%
Fast and Easy Jambalaya
40 min.
4
768kcal

Suggestions


Are you looking for a delicious and satisfying meal that can be whipped up in just 40 minutes? Look no further than this Fast and Easy Jambalaya! Perfectly suited for those with dietary restrictions, this dish is both gluten-free and dairy-free, making it a fantastic option for everyone at the table.

This vibrant one-pot meal is a delightful blend of flavors and textures, featuring tender chicken, smoky kielbasa sausage, and sweet peas, all simmered together in a zesty sauce made from Italian-stewed tomatoes and chunky picante sauce. The addition of aromatic garlic powder and lemon-pepper seasoning elevates the dish, ensuring every bite is bursting with flavor.

Not only is this jambalaya a feast for the taste buds, but it also packs a nutritious punch, with a balanced caloric breakdown that includes a hearty dose of protein, healthy fats, and just the right amount of carbs. Whether you're serving it for lunch, dinner, or as a main course for a gathering, this dish is sure to impress your family and friends.

So, roll up your sleeves and get ready to enjoy a comforting bowl of homemade jambalaya that’s quick, easy, and utterly delicious. Your taste buds will thank you!

Ingredients

  • 14.5 oz canned tomatoes undrained canned
  • 0.5 teaspoon garlic powder 
  • 2.7 cups rice hot instant cooked
  • 0.5 teaspoon lemon pepper 
  • cup onion chopped
  • 1.3 cups peas sweet frozen
  • 16 oz picante sauce thick (any variety)
  • 12 oz sausage smoked cut into 1/2-inch slices
  • 1.3 lb chicken breast boneless skinless cut into 1/2-inch cubes
  • tablespoons vegetable oil 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Sprinkle lemon-pepper seasoning and garlic powder over chicken cubes. In 12-inch skillet or 3-quart saucepan, heat oil over medium-high heat.
  2. Add chicken; cook 5 minutes, stirring frequently, until no longer pink in center.
  3. Stir in onions and sausage; cook 5 minutes, stirring occasionally. Stir in picante sauce and tomatoes. Reduce heat to medium; cook 12 minutes, stirring occasionally.
  4. Stir in peas; cook 5 to 7 minutes, stirring occasionally, until peas are tender.
  5. Serve over hot cooked rice.

Nutrition Facts

Calories768kcal
Protein27.14%
Fat43.94%
Carbs28.92%

Properties

Glycemic Index
70.83
Glycemic Load
36.6
Inflammation Score
-9
Nutrition Score
37.431304143823%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
8.12mg

Nutrients percent of daily need

Calories:767.58kcal
38.38%
Fat:37.46g
57.64%
Saturated Fat:10.04g
62.75%
Carbohydrates:55.5g
18.5%
Net Carbohydrates:47.73g
17.35%
Sugar:13.17g
14.63%
Cholesterol:151.95mg
50.65%
Sodium:1590.07mg
69.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.06g
104.13%
Vitamin B3:22.73mg
113.65%
Vitamin B6:1.91mg
95.26%
Selenium:56.01µg
80.02%
Phosphorus:589.44mg
58.94%
Manganese:1.11mg
55.59%
Potassium:1542.69mg
44.08%
Vitamin C:34.99mg
42.42%
Vitamin B1:0.6mg
40.22%
Vitamin K:41.4µg
39.43%
Vitamin B5:3.62mg
36.19%
Fiber:7.77g
31.1%
Magnesium:118.63mg
29.66%
Zinc:4.33mg
28.88%
Vitamin E:4.05mg
26.98%
Copper:0.53mg
26.48%
Vitamin B2:0.42mg
24.74%
Vitamin A:1220.38IU
24.41%
Iron:4.29mg
23.83%
Vitamin B12:1.01µg
16.77%
Folate:64.85µg
16.21%
Calcium:113.9mg
11.39%
Vitamin D:1.25µg
8.32%