Jazzy Jambalaya

Dairy Free
Health score
10%
Jazzy Jambalaya
30 min.
6
354kcal

Suggestions

Ingredients

  • 4.5 cups rice long-grain white hot cooked
  • Tbsp flour 
  • clove garlic minced
  •  bell pepper green chopped
  • 0.1 tsp ground pepper red (cayenne)
  • 0.3 tsp ground pepper black
  • Tbsp oil 
  •  onions chopped
  • oz chicken breast boneless skinless cut into bite-size pieces
  • 13 oz oscar mayer natural uncured turkey sausage thinly sliced
  • 1.5 cups vegetable juice cocktail 

Equipment

  • frying pan
  • whisk

Directions

  1. Whisk oil and flour in large skillet until blended; cook on medium-high heat 2 min. or until golden brown, stirring constantly.
  2. Add onions, green peppers and garlic; cook and stir 2 min. or until vegetables are crisp-tender.
  3. Stir in juice cocktail, sausage, chicken and seasonings. Bring to boil; cover. Simmer on medium-low heat 10 min. or until chicken is done, stirring occasionally.
  4. Serve over rice.

Nutrition Facts

Calories354kcal
Protein23.25%
Fat27.45%
Carbs49.3%

Properties

Glycemic Index
59.67
Glycemic Load
38.99
Inflammation Score
-7
Nutrition Score
14.528695598893%

Flavonoids

Luteolin
0.94mg
Isorhamnetin
1.84mg
Kaempferol
0.25mg
Myricetin
0.02mg
Quercetin
7.89mg

Nutrients percent of daily need

Calories:353.57kcal
17.68%
Fat:10.56g
16.24%
Saturated Fat:1.78g
11.13%
Carbohydrates:42.66g
14.22%
Net Carbohydrates:40.63g
14.77%
Sugar:4.1g
4.55%
Cholesterol:58.16mg
19.39%
Sodium:494.24mg
21.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.11g
40.23%
Vitamin C:38.39mg
46.54%
Manganese:0.68mg
34.17%
Vitamin B6:0.61mg
30.67%
Vitamin B3:5.56mg
27.82%
Selenium:16.04µg
22.92%
Phosphorus:217.67mg
21.77%
Zinc:2.68mg
17.89%
Vitamin B5:1.44mg
14.38%
Vitamin B12:0.84µg
13.94%
Potassium:483.88mg
13.83%
Vitamin A:639.87IU
12.8%
Vitamin B2:0.21mg
12.17%
Magnesium:37.33mg
9.33%
Vitamin B1:0.13mg
8.81%
Copper:0.17mg
8.67%
Iron:1.49mg
8.26%
Fiber:2.03g
8.11%
Vitamin E:1.07mg
7.16%
Folate:20.98µg
5.24%
Vitamin K:5.16µg
4.92%
Calcium:46.27mg
4.63%