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Prawn Jambalaya
Prep: 15 min
Cook: 30 min
Servings: 4
This Creole seafood and rice dish makes for a great weeknight meal.


  • olive or canola oil spray
  • 1 large onion, finely chopped
  • 2 cloves garlic, crushed
  • 2 stalks celery, diced
  • 1 red capsicum, seeded and diced
  • 1 green capsicum, seeded and diced
  • 2 tsp smoked paprika
  • 1/2 tsp cayenne pepper
  • pepper
  • 1 cup basmati rice
  • 500 mL salt-reduced chicken stock
  • 400 g can no-added-salt diced tomatoes
  • 400 g uncooked (green) prawn, peeled, deveined with tails intact
  • 1/2 cup fresh Italian parsley, chopped
  • lemon wedges, to serve


  1. Spray a large non-stick pot with oil and place on high heat; cook onion for 3 minutes until softened, stirring often.
  2. Add garlic, celery, capsicums, paprika and cayenne; season with pepper. Cook for 3 minutes until fragrant then stir in rice, stock and tomatoes.
  3. Bring to the boil, stirring often, then reduce heat to medium, cover pot and simmer for 12-15 minutes or until rice is tender.
  4. Add prawns to the pot, stir through rice and cook a further 3-5 minutes until they change colour and are cooked through.
  5. Stir through parsley, reserving a little for garnish.
  6. Divide jambalaya between plates, top with parsley and lemon wedges and serve immediately.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

Nutrition Information

per serving per 100g
Energy 1389 kJ 240 kJ
332 Cal 57 Cal
Protein 27 g 5 g
Fat, total 3 g 0.5 g
— saturated 0.4 g 0.1 g
Carbohydrate 46 g 8 g
— sugars 7 g 1 g
Sodium 1158 mg 200 mg
Fibre 4.7 g 0.8 g

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Comments (3)

  • Avatar

    Very economical and healthy dish, everyone loves it.
    Peta Nutt
    Posted on: 08 Sep 18

  • Avatar

    Really loved this dish..The combination of flavours works really well.. Served it with yogurt on the side for the kids as it had a bit of a kick from the Cayenne pepper.
    Posted on: 24 Aug 18

  • Avatar

    Patricia Whiteford
    Posted on: 08 Mar 14

Rating (2 ratings)