Jambalaya

Gluten Free
Dairy Free
Health score
23%
Jambalaya
25 min.
8
453kcal

Suggestions

Ingredients

  •  bay leaves 
  • 0.5 teaspoon pepper black
  • 28 ounce canned tomatoes diced canned
  • 0.3 teaspoon cayenne pepper 
  •  celery stalks chopped
  • cups chicken broth 
  • tablespoons thyme leaves fresh
  • cloves garlic chopped
  • tablespoon juice of lemon 
  • 0.5 cup parsley coarsely chopped
  • large bell pepper diced red
  • 1.5 cups rice 
  • 0.5 teaspoon salt 
  •  scallions sliced
  • pound shrimp deveined peeled
  • 1.5 pounds chicken thighs boneless skinless cut into bite-size chunks
  • 0.8 pound sausage smoked such as andouille, sliced into rounds

Equipment

  • dutch oven

Directions

  1. Saut the sausage in a Dutch oven over medium-high heat until lightly browned.
  2. Remove and set aside.
  3. Add the red pepper to the Dutch oven; saut 2 minutes.
  4. Add the celery, scallions, parsley, garlic, and thyme, stirring well. Cook another 3 minutes, then add the rice, still stirring.
  5. Add the chicken, combining well. Reduce heat to low and cook 5 minutes. Stir in the sausage, tomatoes, broth, bay leaves, salt, black pepper, and cayenne. Cover and cook 15 to 20 minutes or until the rice is done. Stir in the shrimp and lemon juice and cook until the shrimp are just done, another 3 to 5 minutes.
  6. Serve warm.

Nutrition Facts

Calories453kcal
Protein33.7%
Fat31.66%
Carbs34.64%

Properties

Glycemic Index
45.77
Glycemic Load
19.32
Inflammation Score
-10
Nutrition Score
26.905217170715%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
8.15mg
Luteolin
0.97mg
Kaempferol
0.15mg
Myricetin
0.57mg
Quercetin
0.73mg

Nutrients percent of daily need

Calories:452.51kcal
22.63%
Fat:15.87g
24.42%
Saturated Fat:4.99g
31.2%
Carbohydrates:39.08g
13.03%
Net Carbohydrates:35.69g
12.98%
Sugar:5.77g
6.41%
Cholesterol:203.45mg
67.82%
Sodium:1004.89mg
43.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.02g
76.03%
Vitamin K:83.25µg
79.29%
Vitamin C:45.46mg
55.1%
Selenium:31.1µg
44.43%
Vitamin B3:8.35mg
41.76%
Phosphorus:413.98mg
41.4%
Vitamin B6:0.75mg
37.37%
Manganese:0.74mg
37.17%
Copper:0.59mg
29.57%
Vitamin A:1369.35IU
27.39%
Zinc:3.8mg
25.36%
Potassium:883.05mg
25.23%
Vitamin B2:0.36mg
21.37%
Vitamin B1:0.32mg
21.32%
Iron:3.78mg
21%
Magnesium:82.81mg
20.7%
Vitamin B12:1.2µg
19.97%
Vitamin B5:1.95mg
19.46%
Fiber:3.4g
13.58%
Vitamin E:1.87mg
12.44%
Calcium:114.33mg
11.43%
Folate:41.46µg
10.36%
Vitamin D:0.47µg
3.12%
Source:My Recipes