Prawn Jambalaya
Prep: 15 mins
Cook: 30 mins
4 serves Serves: 4
5
5
This Creole seafood and rice dish makes for a great weeknight meal.
3

Ingredients

  • 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

Method

  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!

We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.

More tips

Start to LiveLighter today

Become a member for free and receive your personalised meal plan.

Learn more

Nutrition Information

per serving per 100g
Energy 1389 kJ 240 kJ
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

Member comments & rating

Log in or sign up to join the discussion.

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.
    Patricia Dakanalis
    Posted on: 24 Aug 18

  • Avatar

    Delicious!
    Patricia Whiteford
    Posted on: 08 Mar 14

Rating (2 ratings)

5




You might also like

Salmon Patties

Salmon Patties

High in healthy omega fats, this tasty recipe is great for your heart health

Fish with Lentil Spinach Salad

Fish with Lentil Spinach Salad

Team your favourite type of fish with this delicious, filling salad!

Prawn Jambalaya 3-2-1

Prawn Jambalaya 3-2-1

A tasty rice dish dotted with plump prawns and tender vegetables.

Grilled Fish with Salsa 3-2-1

Grilled Fish with Salsa 3-2-1

A simple refreshing dish of fish, fresh salsa and grilled corn