Healthy Prawn Jambalaya Recipe
Ingredients
- spray olive or canola oil spray
- 1 onion, finely chopped
- 1 clove garlic, finely chopped
- 1 stalk celery, finely chopped
- 1 capsicum, chopped
- 1/4 tsp cayenne pepper, optional
- 1 tsp smoked paprika
- 2/3 cup rice (uncooked)
- 1 1/2 tsp reduced-salt vegetable stock
- 1 1/2 cups water
- 1 x 400 g can no-added-salt diced tomatoes
- 200 g uncooked (green) prawn, peeled
Method
- Heat oil in a large non-stick pan. 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 powder, water 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. If the rice is still firm and there is no liquid left, add a little more water and cook for a little longer.
- Add prawns to the pot, stir through rice and cook a further 3-5 minutes until they change colour and are cooked through.
- Divide jambalaya between plates, top with parsley and lemon wedges if desired.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2122 kJ | 264 kJ |
| 507 Cal | 63 Cal | |
| Protein | 34 g | 4 g |
| Fat, total | 4 g | 0.6 g |
| — saturated | 0.5 g | 0.1 g |
| Carbohydrate | 75 g | 9 g |
| — sugars | 15 g | 2 g |
| Sodium | 1036 mg | 129 mg |
| Fibre | 10 g | 1 g |
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Comments (2)
-
Love this recipe! I add extra veges (whatever I have in the fridge, like broccoli, peas or beans) and it makes 3-4 meals. Freezes well.
Annette W
Posted on: 07 Jun 23 -
Very yummy and quick and easy to make. This would be just as good made with chicken if you don’t like prawns. A big tick.
Mandy Monks
Posted on: 21 Nov 17
