Healthy Jambalaya Recipe


Health IndexHealthyCuisine
Main Ingredient


 Olive oil1 Tablespoon
 Sweet green pepper1 Small, cored, seeded, and chopped
 Celery stalks1 Medium, sliced thin
 Yellow onion1 Small, chopped
 Garlic1 Clove (5 gm), minced
 Long grain rice3⁄4 Cup (12 tbs)
 Low sodium tomatoes1 Can (10 oz), chopped (With Their Juice)
 Low sodium chicken broth1 Cup (16 tbs)
 Dried thyme1⁄4 Teaspoon, crumbled
 Ground allspice1⁄8 Teaspoon
 Cloves1⁄8 Teaspoon
 Cayenne pepper1⁄8 Teaspoon
 Cubed cooked light chicken/Turkey meat2 Cup (32 tbs)

Nutrition Facts

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


Heat the olive oil in a large saucepan over medium heat for 1 minute.
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.