Mardi Gras Jambalaya

Dairy Free
Health score
12%
Mardi Gras Jambalaya
70 min.
8
616kcal

Suggestions

Ingredients

  • oz andouille sausage fully cooked sliced
  • 0.5 cup bull's-eye barbecue sauce texas style
  • 2.5 lb chicken thighs bone-in
  • 28 oz canned tomatoes diced undrained canned
  • cups chicken broth fat-free reduced-sodium
  • Tbsp flour 
  • 0.3 cup parsley fresh minced
  • cloves garlic minced
  • large bell pepper green chopped
  • 0.3 tsp ground pepper and pepper black red (cayenne)
  • Tbsp oil 
  • large onion chopped
  • 0.5 lb shrimp deveined uncooked peeled
  • tsp thyme leaves dried
  • 1.5 cups rice long-grain white uncooked

Equipment

  • bowl
  • frying pan
  • sauce pan
  • dutch oven

Directions

  1. Mix flour and seasonings in shallow dish.
  2. Add chicken; turn to coat both sides of each thigh.
  3. Heat oil in Dutch oven or large deep skillet on medium heat.
  4. Add 4 chicken thighs; cook 4 min. on each side or until each is golden brown on both sides.
  5. Transfer to plate, reserving drippings in pan. Repeat with remaining chicken.
  6. Add onions, green peppers and garlic to drippings in pan; cook and stir 5 min. Stir in tomatoes, barbecue sauce and sausage. Return chicken and any juices from plate to tomato mixture; simmer 25 min. or until chicken is done (165F), stirring occasionally. Meanwhile, bring broth to boil in medium saucepan. Stir in rice; cover. Simmer on medium-low heat 20 min. or until broth is absorbed and rice is tender.
  7. Add shrimp to tomato mixture; simmer 8 min. or until shrimp turn pink.
  8. Spoon rice into shallow bowls; top with chicken mixture and parsley.

Nutrition Facts

Calories616kcal
Protein23.58%
Fat46.14%
Carbs30.28%

Properties

Glycemic Index
39.02
Glycemic Load
18.87
Inflammation Score
-7
Nutrition Score
20.411304276922%

Flavonoids

Apigenin
4.05mg
Luteolin
1.08mg
Isorhamnetin
0.94mg
Kaempferol
0.17mg
Myricetin
0.31mg
Quercetin
4.29mg

Nutrients percent of daily need

Calories:615.77kcal
30.79%
Fat:31.18g
47.97%
Saturated Fat:8.47g
52.93%
Carbohydrates:46.03g
15.34%
Net Carbohydrates:43.77g
15.92%
Sugar:10.07g
11.19%
Cholesterol:191.15mg
63.72%
Sodium:1075.69mg
46.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.85g
71.7%
Selenium:37.74µg
53.92%
Vitamin B3:9.01mg
45.05%
Phosphorus:367.65mg
36.77%
Vitamin K:36.61µg
34.87%
Vitamin B6:0.65mg
32.42%
Vitamin C:23.04mg
27.93%
Manganese:0.55mg
27.37%
Zinc:3.21mg
21.42%
Vitamin B12:1.25µg
20.9%
Vitamin B5:2.01mg
20.12%
Potassium:622.52mg
17.79%
Vitamin B2:0.29mg
17.02%
Vitamin B1:0.25mg
16.82%
Copper:0.33mg
16.72%
Vitamin A:788.14IU
15.76%
Iron:2.81mg
15.59%
Magnesium:56.05mg
14.01%
Calcium:92.61mg
9.26%
Fiber:2.26g
9.02%
Vitamin E:1.12mg
7.5%
Folate:21.67µg
5.42%
Vitamin D:0.57µg
3.78%