Man Pleasin' Jambalaya

Gluten Free
Dairy Free
Health score
15%
Man Pleasin' Jambalaya
40 min.
12
434kcal

Suggestions

Ingredients

  •  carrots thinly sliced
  • 0.3 teaspoon cayenne pepper to taste
  • stalks celery thinly sliced
  • cups chicken broth 
  •  bell pepper green seeded chopped
  • ounce mushroom pieces drained canned
  • small onion finely chopped
  • 12 servings salt and pepper to taste
  •  chicken breast halves diced boneless skinless
  • pound sausage smoked sliced
  • 0.3 cup vegetable oil 
  • cups rice long grain white

Equipment

  • pot

Directions

  1. Heat oil in a large soup pot over medium heat.
  2. Add onion and cook, stirring frequently until soft.
  3. Add the chicken and continue cooking and stirring so that it does not stick. When the chicken is browned, add the carrots, celery, mushrooms, bell pepper and sausage.
  4. Pour in the broth, and bring to a boil.
  5. Add the rice, and season with cayenne, salt and pepper. Cover and cook over low heat for 20 minutes, until rice is tender and broth has been absorbed.

Nutrition Facts

Calories434kcal
Protein24.04%
Fat36.45%
Carbs39.51%

Properties

Glycemic Index
20.08
Glycemic Load
23.22
Inflammation Score
-9
Nutrition Score
20.059130575346%

Flavonoids

Apigenin
0.19mg
Luteolin
0.56mg
Isorhamnetin
0.29mg
Kaempferol
0.11mg
Myricetin
0.01mg
Quercetin
1.47mg

Nutrients percent of daily need

Calories:433.54kcal
21.68%
Fat:17.24g
26.52%
Saturated Fat:4.73g
29.54%
Carbohydrates:42.03g
14.01%
Net Carbohydrates:40.29g
14.65%
Sugar:2.48g
2.75%
Cholesterol:77.4mg
25.8%
Sodium:1060.8mg
46.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.58g
51.16%
Vitamin A:3505.92IU
70.12%
Vitamin B3:11.04mg
55.18%
Selenium:38.35µg
54.79%
Vitamin B6:0.79mg
39.36%
Manganese:0.65mg
32.42%
Phosphorus:285.3mg
28.53%
Vitamin B5:2.09mg
20.91%
Vitamin B2:0.33mg
19.29%
Potassium:593.76mg
16.96%
Vitamin B1:0.24mg
16.14%
Vitamin C:11.14mg
13.51%
Zinc:2mg
13.34%
Vitamin K:13.98µg
13.31%
Vitamin B12:0.75µg
12.54%
Copper:0.24mg
12.16%
Magnesium:43.38mg
10.84%
Iron:1.33mg
7.39%
Fiber:1.75g
6.98%
Vitamin E:0.82mg
5.45%
Folate:19.85µg
4.96%
Calcium:36.52mg
3.65%
Vitamin D:0.53µg
3.53%
Source:Allrecipes