Jambalaya

Gluten Free
Dairy Free
Health score
32%
Jambalaya
40 min.
5
413kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of Louisiana right to your kitchen! This gluten-free and dairy-free Jambalaya is not just a meal; it's a celebration of bold spices, hearty ingredients, and the joy of cooking. Perfect for lunch or dinner, this dish 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 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 cubed fat-free ham adds a delightful depth of flavor, while the Muir organic diced tomatoes provide a juicy, tangy base that ties everything together. With each bite, you'll experience a satisfying blend of protein, healthy carbs, and a hint of sweetness from the sugar, all balanced perfectly to create a dish that is both nourishing and delicious.

Whether you're a seasoned chef or a cooking 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 comforting, flavorful dish. Get ready to impress with a meal that not only satisfies the palate but also warms the heart!

Ingredients

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

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

Calories413kcal
Protein20.6%
Fat38.26%
Carbs41.14%

Properties

Glycemic Index
45.86
Glycemic Load
21.3
Inflammation Score
-9
Nutrition Score
23.453913045966%

Flavonoids

Luteolin
0.36mg
Kaempferol
0.01mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:413.29kcal
20.66%
Fat:17.68g
27.19%
Saturated Fat:5.75g
35.91%
Carbohydrates:42.76g
14.25%
Net Carbohydrates:39.19g
14.25%
Sugar:7.71g
8.57%
Cholesterol:64.86mg
21.62%
Sodium:1196.96mg
52.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.41g
42.82%
Vitamin C:96.29mg
116.72%
Vitamin A:2074.36IU
41.49%
Vitamin B1:0.6mg
39.92%
Manganese:0.69mg
34.52%
Vitamin B3:6.66mg
33.32%
Selenium:23.24µg
33.2%
Phosphorus:307.95mg
30.8%
Vitamin B6:0.59mg
29.5%
Potassium:758.11mg
21.66%
Copper:0.4mg
20.18%
Vitamin B12:1.17µg
19.44%
Vitamin B2:0.32mg
18.78%
Zinc:2.78mg
18.56%
Iron:3.02mg
16.8%
Vitamin E:2.19mg
14.62%
Vitamin B5:1.43mg
14.33%
Fiber:3.57g
14.29%
Magnesium:52.47mg
13.12%
Folate:45.23µg
11.31%
Vitamin K:8.09µg
7.7%
Calcium:59mg
5.9%