Gulf Coast Chicken-and-Fish Jambalaya

Gluten Free
Dairy Free
Health score
27%
Gulf Coast Chicken-and-Fish Jambalaya
45 min.
6
475kcal

Suggestions

Ingredients

  • slices bacon 
  •  bay leaves 
  • 14.5 ounce canned tomatoes diced canned
  • cup celery chopped
  • teaspoon basil dried
  • 1.5 teaspoons thyme leaves dried
  •  garlic cloves minced
  • cup bell pepper green chopped
  • cup green onion tops divided thinly sliced
  • 0.3 teaspoon ground pepper red
  • 0.5 teaspoon ground pepper black
  • pound grouper fillets white firm cut into 1-inch pieces
  • 21 ounce low-salt chicken broth canned
  • cups onion chopped
  • teaspoons oregano dried
  • teaspoon paprika 
  • cup rice long-grain uncooked
  • 0.8 teaspoon salt 
  • pound skinned cut into bite-size pieces

Equipment

  • bowl
  • frying pan
  • ziploc bags
  • dutch oven

Directions

  1. Combine first 7 ingredients in a bowl.
  2. Cook bacon in a Dutch oven over medium-high heat until crisp.
  3. Remove bacon from pan; crumble and set aside. Reserve 1 tablespoon bacon drippings in pan.
  4. Add onion, celery, bell pepper, and garlic to bacon drippings in pan.
  5. Sprinkle with half of oregano mixture; saut 10 minutes or until vegetables begin to brown, stirring frequently.
  6. Remove vegetables from pan.
  7. Place remaining oregano mixture, chicken, and fish in a large zip-top plastic bag; seal and shake well.
  8. Add chicken mixture to pan; saut 5 minutes.
  9. Add vegetable mixture, rice, 1/2 cup green onions, broth, tomatoes, and bay leaves to pan; bring to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally.
  10. Remove from heat. Discard bay leaves.
  11. Garnish with crumbled bacon and 1/2 cup green onions.

Nutrition Facts

Calories475kcal
Protein29.7%
Fat36.5%
Carbs33.8%

Properties

Glycemic Index
52.36
Glycemic Load
17.93
Inflammation Score
-9
Nutrition Score
26.778260935908%

Flavonoids

Apigenin
0.49mg
Luteolin
1.36mg
Isorhamnetin
2.67mg
Kaempferol
0.63mg
Myricetin
0.04mg
Quercetin
13.25mg

Nutrients percent of daily need

Calories:475.14kcal
23.76%
Fat:19.48g
29.97%
Saturated Fat:5.63g
35.22%
Carbohydrates:40.58g
13.53%
Net Carbohydrates:36.18g
13.16%
Sugar:6.75g
7.49%
Cholesterol:119.15mg
39.72%
Sodium:602.76mg
26.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.67g
71.33%
Selenium:53.75µg
76.78%
Vitamin K:59.71µg
56.87%
Vitamin B3:10.02mg
50.11%
Vitamin C:34.56mg
41.89%
Phosphorus:387.43mg
38.74%
Manganese:0.77mg
38.56%
Vitamin B6:0.76mg
37.8%
Vitamin B12:1.83µg
30.54%
Potassium:970.25mg
27.72%
Copper:0.42mg
21.01%
Iron:3.64mg
20.2%
Magnesium:76.46mg
19.12%
Vitamin B5:1.87mg
18.72%
Fiber:4.39g
17.58%
Vitamin B2:0.29mg
17.33%
Vitamin B1:0.25mg
16.59%
Vitamin D:2.46µg
16.42%
Folate:64.29µg
16.07%
Vitamin A:769.08IU
15.38%
Zinc:2.24mg
14.92%
Vitamin E:1.92mg
12.81%
Calcium:107.44mg
10.74%
Source:My Recipes