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Healthy Jambalaya Recipe
|Olive oil||1 Tablespoon|
|Sweet green pepper||1 Small, cored, seeded, and chopped|
|Celery stalks||1 Medium, sliced thin|
|Yellow onion||1 Small, chopped|
|Garlic||1 Clove (5 gm), minced|
|Long grain rice||3⁄4 Cup (12 tbs)|
|Low sodium tomatoes||1 Can (10 oz), chopped (With Their Juice)|
|Low sodium chicken broth||1 Cup (16 tbs)|
|Dried thyme||1⁄4 Teaspoon, crumbled|
|Ground allspice||1⁄8 Teaspoon|
|Cayenne pepper||1⁄8 Teaspoon|
|Cubed cooked light chicken/Turkey meat||2 Cup (32 tbs)|
Serving size: Complete recipe
Calories 1314 Calories from Fat 216
% Daily Value*
Total Fat 24 g37.4%
Saturated Fat 2.8 g14.2%
Trans Fat 0 g
Cholesterol 317.5 mg105.8%
Sodium 686.2 mg28.6%
Total Carbohydrates 146 g48.8%
Dietary Fiber 7.3 g29.1%
Sugars 20.3 g
Protein 129 g258%
Vitamin A 116.6% Vitamin C 345%
Calcium 14% Iron 22.5%
*Based on a 2000 Calorie diet
Add the green pepper, celery, onion, and garlic, and cook, stirring frequently, until the onion is soft about 5 minutes.
Add the rice and cook, stirring occasionally, 3 minutes longer or until the rice is golden.
Add the tomatoes, chicken broth, thyme, allspice, cloves, and cayenne pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, for 15 minutes.
Add the chicken and cook 5 minutes longer or until the rice is tender.