Jambalaya
Good nutritional profile
Rice with sausage, chicken and shrimp.
Jambalaya is a Louisiana one-pot dish of long-grain rice cooked in stock with andouille sausage, chicken, shrimp, tomatoes, onion, celery, bell pepper and Cajun seasoning. It combines protein and carbohydrate in one dish; the smoked sausage adds fat and a lot of sodium. Using more chicken and shrimp and less sausage lowers both.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9g | 16.1% |
| Fat | 5g | 7.1% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 8.75g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 68g | 2.7% |
| Calories | 130 | 5.8% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.33 | g | 6.7% |
| Monounsaturated | 1.67 | g | 6.7% |
| Polyunsaturated | 1.34 | g | 10.3% |
| Omega-3 | 0.402 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 4 | mg | 0.4% |
| Omega-6 | 0.938 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.54 | mg |
| Vitamin E | 0.52 | mg |
| Selenium | 10.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 17.1 | mcg | 1.9% |
| vitamin B1 | 0.06 | mg | 5.0% |
| vitamin B2 | 0.084 | mg | 6.5% |
| vitamin B3 | 1.56 | mg | 9.8% |
| vitamin B6 | 0.141 | mg | 8.3% |
| vitamin B9 | 6.48 | mcg | 1.6% |
| vitamin B12 | 0.235 | mcg | 9.8% |
| vitamin C | 5.54 | mg | 6.2% |
| vitamin D | 0.115 (5 IU) | mcg | 0.8% |
| vitamin E | 0.519 | mg | 3.5% |
| vitamin K | 5.09 | mcg | 4.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 25 | mg | 2.5% |
| iron | 0.597 | mg | 3.3% |
| magnesium | 16 | mg | 4.0% |
| phosphorus | 88.8 | mg | 12.7% |
| potassium | 203 | mg | 7.8% |
| sodium | 304 | mg | 13.2% |
| zinc | 0.725 | mg | 6.6% |
| copper | 0.121 | mg | 13.4% |
| manganese | 0.217 | mg | 9.4% |
| selenium | 10.5 | mcg | 19.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 236 | mg | 33.7% | 143% |
| Isoleucine | 374 | mg | 26.7% | 121% |
| Leucine | 673 | mg | 24.7% | 107% |
| Lysine | 676 | mg | 32.2% | 136% |
| Methionine | 323 | mg | 30.8% | 136% |
| Phenylalanine | 647 | mg | 37.0% | 153% |
| Threonine | 354 | mg | 33.7% | 137% |
| Tryptophan | 92 | mg | 32.9% | 135% |
| Valine limiting | 409 | mg | 22.5% | 99% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- Long-grain white rice 300 g
- Andouille sausage, sliced 200 g
- Chicken thighs, cubed 300 g
- Raw prawns, peeled 200 g
- Onion, chopped 1
- Green bell pepper, chopped 1
- Celery stalks, chopped 2
- Chopped tomatoes 400 g
- Chicken stock 600 ml
- Cajun seasoning 2 tbsp
- Vegetable oil 2 tbsp
Instructions
- 1
Heat the oil in a large pot and brown the chicken and sausage, then set aside.
- 2
In the same pot cook the onion, pepper and celery until soft, about 6 minutes, then stir in the Cajun seasoning.
- 3
Return the meat, add the tomatoes and stock and bring to a boil.
- 4
Stir in the rice, cover and simmer gently for about 20 minutes until the rice is nearly tender.
- 5
Add the prawns, cover again and cook for 5 minutes until they are pink and the rice is done.
- 6
Fluff with a fork, rest for a few minutes and serve hot.