Recipes · American · Main Courses
Jambalaya
One serving has 572 kcal and 40 g protein, and at least a fifth of a woman's daily need of thiamin (82%), selenium (69%), niacin (68%), phosphorus (67%), copper (60%) and pyridoxine (56%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (504 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, pork, poultry, shellfish
Ingredients
- 80 g Chicken thighs, boneless, skinless, raw
- 50 g Kielbasa
- 60 g Shrimp, raw
- 60 g Rice, white, long-grain
- 30 g Onions, raw
- 20 g Celery, raw
- 20 g Bell pepper, green, raw
- 3 g Garlic, raw
- 60 g Tomatoes, canned, diced
- 120 g Chicken broth
- 0.5 g Paprika
- 0.2 g Cayenne pepper
- 0.2 g Bay leaves
- 0.3 g Salt
Method
- Cook the sausage in a large pot over medium heat until browned, about 5 minutes, then add the chicken and cook until lightly browned, about 5 minutes.
- Add the onion, celery, bell pepper and garlic and cook until softened, about 5 minutes.
- Stir in the paprika, cayenne and bay leaf, then add the rice and stir to coat it in the fat and spices.
- Add the diced tomatoes and chicken broth, bring to a simmer, cover, and cook for 18-20 minutes until the rice is tender and the liquid is absorbed.
- Stir in the shrimp for the last 5 minutes of cooking, until they turn pink and are just cooked through.
- Discard the bay leaf, season with the salt, and fluff before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 572 kcal | 27% |
| Carbohydrates | 58.3 g | |
| Water | 382 mL | |
| Fiber | 3.4 g | 12% |
| Protein | 39.7 g | 83% |
| Tryptophan | 0.3 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 2.1 g | |
| Methionine | 0.69 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.92 g | |
| Valine | 1.3 g | |
| Histidine | 0.76 g | |
| Fat | 19.4 g | |
| Monounsaturated | 7.5 g | |
| Polyunsaturated | 3.8 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 3.2 g | |
| Saturated | 6 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 205 mg | |
| Calcium | 123 mg | 12% |
| Copper | 0.54 mg | 60% |
| Iron | 4.8 mg | 27% |
| Magnesium | 78 mg | 25% |
| Manganese | 0.93 mg | 52% |
| Phosphorus | 469 mg | 67% |
| Potassium | 825 mg | 18% |
| Selenium | 37.8 µg | 69% |
| Sodium | 1,264 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.9 mg | 82% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 9.5 mg | 68% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.73 mg | 56% |
| Folate (vitamin B9) | 163 µg | 41% |
| Cobalamin (vitamin B12) | 0.85 µg | 35% |
| Choline | 75.8 mg | 18% |
| Vitamin A | 46.7 µg | 7% |
| Vitamin C | 37.2 mg | 50% |
| Vitamin D (D2 + D3) | 15.8 IU | 3% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 12.2 µg | 14% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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