Healthy Prawn Jambalaya Recipe
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
- Spray a large non-stick pot with oil and place on high heat; cook onion for 3 minutes until softened, stirring often.
- Add garlic, celery, capsicums, paprika and cayenne; season with pepper. Cook for 3 minutes until fragrant then stir in rice, stock and tomatoes.
- Bring to the boil, stirring often, then reduce heat to medium, cover pot and simmer for 12-15 minutes or until rice is tender.
- Add prawns to the pot, stir through rice and cook a further 3-5 minutes until they change colour and are cooked through.
- Stir through parsley, reserving a little for garnish.
- 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.
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 |
Member comments & rating
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Comments (3)
-
Very economical and healthy dish, everyone loves it.
Peta Nutt
Posted on: 08 Sep 18 -
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.
Anonymous
Posted on: 24 Aug 18 -
Delicious!
Patricia Whiteford
Posted on: 08 Mar 14
