Jambalaya

Good nutritional profile

Рис с колбасой, курицей и креветками.

Jambalaya — photo 1

Джамбалая — рис с колбасой, курицей, креветками и овощами в стиле креольской кухни. Белок и углеводы в одном блюде; колбаса добавляет жир и натрий.

Macronutrients Distribution

Protein: 9g (31.0%)
Fat: 5g (17.2%)
Carbs: 15g (51.7%)
Fiber: 1g

Basic Nutritional Info

NutrientValueDV
Protein9g16.1%
Fat5g7.1%
Carbs15g5.0%
Simple Sugars5.25gEstimate
Complex Carbs8.75gEstimate
Fiber1g4.0%
Water68g2.7%
Calories1305.8%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
52

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.75g8.8%
Monounsaturated2g8.0%
Polyunsaturated1.25g9.6%
Omega-30.375gEstimate
Omega-60.875gEstimate
Trans0g0.0%

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.

CompoundAmountUnit
Vitamin C4mg

Vitamins

VitaminAmountUnitDV
vitamin A45mcg5.0%
vitamin B10.15mg12.5%
vitamin B20.12mg9.2%
vitamin B31.8mg11.3%
vitamin B60.18mg10.6%
vitamin B120.4mcg16.7%
vitamin C4mg4.4%
vitamin D0.3 (12 ME)mcg2.0%
vitamin K8mcg6.7%

Minerals

MineralAmountUnitDV
calcium35mg3.5%
iron1.2mg6.7%
magnesium22mg5.5%
phosphorus110mg15.7%
potassium220mg8.5%
sodium280mg12.2%
zinc1.1mg10.0%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine -
Isoleucine -
Leucine -
Lysine -
Methionine -
Phenylalanine -
Threonine -
Tryptophan -
Valine -

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Values per 100 g

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Main Difficulty: Medium Servings: 4 Total: 65 min

Ingredients

  • 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
Prep
20 min
Cook
45 min

Instructions

  1. 1

    Heat the oil in a large pot and brown the chicken and sausage, then set aside.

  2. 2

    In the same pot cook the onion, pepper and celery until soft, about 6 minutes, then stir in the Cajun seasoning.

  3. 3

    Return the meat, add the tomatoes and stock and bring to a boil.

  4. 4

    Stir in the rice, cover and simmer gently for about 20 minutes until the rice is nearly tender.

  5. 5

    Add the prawns, cover again and cook for 5 minutes until they are pink and the rice is done.

  6. 6

    Fluff with a fork, rest for a few minutes and serve hot.