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.
*To make this dish gluten free, choose stock that is free from gluten
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 |
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
