Jambalaya

Gluten Free
Dairy Free
Health score
33%
Jambalaya
40 min.
5
414kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of the South right to your kitchen! This gluten-free and dairy-free Jambalaya is a delightful one-pot dish that is not only easy to prepare but also packed with wholesome ingredients. Perfect for lunch or dinner, this recipe serves five and is ready in just 40 minutes, making it an ideal choice for busy weeknights or casual gatherings with friends and family.

Imagine the savory aroma of lean turkey Polish-kielbasa sausage sizzling in a Dutch oven, mingling with the colorful medley of thawed bell peppers and onions. The addition of fully cooked fat-free ham adds a rich depth of flavor, while the combination of diced tomatoes and reduced-sodium chicken broth creates a luscious base that perfectly complements the parboiled rice. With a hint of thyme and a touch of sugar to balance the flavors, this dish is sure to tantalize your taste buds.

Whether you're a seasoned cook or a kitchen novice, this Jambalaya recipe is straightforward and rewarding. Serve it with a splash of red pepper sauce for an extra kick, and watch as your loved ones gather around the table, eager to dig into this hearty, satisfying meal. Get ready to impress with a dish that embodies the spirit of Southern cooking, all while being mindful of dietary preferences!

Ingredients

  • ounces kielbasa lean cut into 1/8-inch slices
  • cups bell pepper frozen thawed
  • oz finely-chopped ham fat-free cubed fully cooked
  • 2.5 teaspoons thyme leaves dried fresh chopped
  • teaspoon sugar 
  • 0.3 teaspoon salt 
  • cups canned tomatoes diced organic undrained (from 28-oz can)
  • 1.8 cups chicken broth reduced-sodium (from 32-oz carton)
  • cup rice uncooked (converted)
  • serving hot sauce red

Equipment

  • dutch oven

Directions

  1. Spray 4-quart Dutch oven with cooking spray; heat over medium-high heat. In Dutch oven, cook sausage about 2 minutes, stirring constantly, until brown.
  2. Remove sausage from Dutch oven; set aside.
  3. Stir in remaining ingredients except rice and pepper sauce.
  4. Heat to boiling. Stir in rice; return to boiling. Reduce heat; cover and simmer 20 minutes.
  5. Stir in sausage; heat until hot.
  6. Serve with pepper sauce.

Nutrition Facts

Calories414kcal
Protein20.58%
Fat38.18%
Carbs41.24%

Properties

Glycemic Index
54.86
Glycemic Load
21.35
Inflammation Score
-10
Nutrition Score
23.693043667337%

Flavonoids

Apigenin
0.03mg
Luteolin
0.82mg
Kaempferol
0.01mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:414.29kcal
20.71%
Fat:17.69g
27.22%
Saturated Fat:5.75g
35.94%
Carbohydrates:43g
14.33%
Net Carbohydrates:39.29g
14.29%
Sugar:7.71g
8.57%
Cholesterol:64.86mg
21.62%
Sodium:1194.94mg
51.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.46g
42.93%
Vitamin C:97.83mg
118.58%
Vitamin A:2121.74IU
42.43%
Vitamin B1:0.6mg
39.95%
Manganese:0.71mg
35.38%
Vitamin B3:6.68mg
33.41%
Selenium:23.24µg
33.2%
Phosphorus:309mg
30.9%
Vitamin B6:0.59mg
29.67%
Potassium:764.09mg
21.83%
Copper:0.41mg
20.45%
Vitamin B12:1.17µg
19.44%
Vitamin B2:0.32mg
19.05%
Zinc:2.8mg
18.68%
Iron:3.2mg
17.77%
Fiber:3.71g
14.85%
Vitamin E:2.19mg
14.62%
Vitamin B5:1.44mg
14.37%
Magnesium:54.07mg
13.52%
Folate:45.68µg
11.42%
Vitamin K:8.09µg
7.7%
Calcium:63.04mg
6.3%