Jambalaya
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
960
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 960 cal. | (46 %) | ||
| Protein | 82 g | (84 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 12.4 mg | (103 %) | ||
| Vitamin K | 40.1 μg | (67 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 37.3 mg | (311 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 5.1 μg | (170 %) | ||
| Vitamin C | 183 mg | (193 %) | ||
| Potassium | 1,722 mg | (43 %) | ||
| Calcium | 241 mg | (24 %) | ||
| Magnesium | 220 mg | (73 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 155 μg | (78 %) | ||
| Zinc | 8.6 mg | (108 %) | ||
| Saturated fatty acids | 14.3 g | |||
| Uric acid | 649 mg | |||
| Cholesterol | 374 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅔ cups Chicken breasts (cut into bite-sized pieces)
- 1 ½ Tbsps Lime juice
- 3 Tbsps olive oil
- 1.333 cups Chorizo (diced)
- 2 onions (finely diced)
- 2 cloves garlic cloves (finely diced)
- 1 ½ cups Long grain rice
- 2 Tbsps tomato puree
- ⅔ cup dry white wine
- 2 cups chicken stock
- cayenne pepper
- 2 large Red pepper (cut into strips)
- 2 ⅔ cups Prawn (peeled and deveined)
- 4 cherry Tomatoes
- 2 unwaxed Limes (cut into eight wedges each)
- 3 Tbsps fresh parsley (chopped)
How healthy are the main ingredients?
Chicken breastLong grain riceolive oilparsleygarlic cloveonionPreparation steps
1.
Briefly marinate the chicken in lime juice, salt and ground black pepper.
2.
In a large frying pan or saucepan, heat half of the oil and quickly fry the chicken together with the chorizo. Remove from the pan and put to one side.
3.
Fry the onion and garlic in the remaining oil until translucent. Add the rice and fry together briefly then add the tomato purée. Deglaze with the wine, then add the stock and season with salt and cayenne pepper. Cover and simmer for 15-20 minutes, adding the peppers after about 10 minutes. Add a little extra stock if required.
4.
Around 5 minutes before the end of the cooking time, lay the prawns, tomatoes, chicken and chorizo on top of the rice. Put the lid back on and finish cooking.
5.
Check the seasoning then arrange in a large dish with the lime wedges and serve sprinkled with parsley.
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