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Cajun chicken jambalaya

Dietitian Rachel Scoular

3 minute read
Cajun chicken jambalaya recipe

Jambalaya is a classic one-pot dish originally from Louisiana, USA. Translating to ‘mixed up’ in French, it’s a punchy combination of aromatic herbs, vegetables and chicken. We’ve put a healthy spin on the dish, increasing the amount of vegetables and upping the fibre content by using brown rice. We’ve also removed most of the spice to please even the fussiest of eaters.

When choosing stock for this recipe, be sure to pick out a low-sodium variety. Pre-packaged stocks are incredibly convenient and provide great flavour, but they can be high in sodium.

Serves: 4
Prep time: 15 mins
Cook time: 35 mins

Related: One-pan satay chicken dinner recipe

Credit: nib health insurance

Ingredients

  • 2 tbsp extra virgin olive oil
  • 600g chicken breast fillets, trimmed and roughly chopped
  • 1 red onion, finely diced
  • 3 garlic cloves, crushed
  • 2 celery stalks, finely sliced
  • 1 red capsicum, diced
  • 1 green capsicum, diced
  • 1 cup uncooked brown rice
  • 400g diced tomatoes
  • 2 tsp dried thyme
  • 2 tsp smoked paprika
  • 1 tsp oregano leaves
  • 3 cups low-sodium chicken stock
  • 300g can corn kernels, drained
  • 4 spring onions, thinly sliced and lemon wedges, to serve

Method

  1. Heat oil in a large frypan over medium heat. Add chicken pieces to pan and stir lightly until golden. Remove and set aside.
  2. Add onion and garlic to pan and cook for 3 minutes or until soft. Add celery and capsicum and cook for an additional 5 minutes.
  3. Add rice, diced tomatoes, thyme, paprika, oregano and stock and bring to the boil. Reduce heat to low and simmer for 20 minutes or until the rice is tender.
  4. Once the rice is cooked, return chicken to pan, add corn and cook for a final 5 minutes.
  5. To serve, remove pan from heat and serve with spring onion and lemon wedges.

Allergy information: Gluten-free, dairy-free, nut-free.

Leftover guidelines: Leftovers can be stored in an airtight container in the fridge for up to two days afterwards. This dish is not recommended to be frozen. For more leftover storage tips and advice, check out our article, How long can I store leftovers in the fridge?

Looking for more delicious, healthy recipes? We’ve partnered with nutritionists and dietitians to create an exclusive range of meal ideas. Check out our dedicated recipe page for more.

Nutritional Info Serve
Energy 1945kJ kilojoules or 465 calories
Fat Total 13.1g
Protein 29.0g
Saturated Fat 2.7g
Carbohydrates Total 53.5g
Sodium 714mg

About the author

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at www.rachelscoular.com

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