Light Jambalaya
Nutrition per serving
The classic Cajun one-pot meal: spiced rice, chicken and vegetables simmered together in a single pan. Punchy, complete and comforting, it is a sociable dinner with a taste of Louisiana.
Prep time: 15 min | Cooking time: 30 min | Servings: 4 | Difficulty: Easy
Calculated per portion from the Anses Ciqual 2025 values for each ingredient, using the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 280 kcal · 27 g protein · 28 g carbohydrate · 6 g fat
Ingredients
- 250 g rice
- 3 chicken breasts
- 1 pepper
- 2 sticks of celery
- 1 tin of tomatoes, chopped
- 1 tbsp Cajun seasoning
- 700 ml stock
Method
- Brown the chicken pieces, then set aside.
- Fry the pepper, celery, onion and spices.
- Add the rice, tomatoes, stock and chicken.
- Cover and cook for 18 minutes, until the liquid has been absorbed.
Nutritional benefits
The chicken provides lean protein, the rice carbohydrate, and the vegetables (pepper, celery and onion, the Cajun “holy trinity”) fibre and flavour. A complete, well-seasoned one-pot meal, jambalaya is balanced and inexpensive. Naturally gluten-free and lactose-free.
Variations and substitutions
- With prawns (Creole jambalaya).
- With chorizo or smoked sausage (richer).
- Vegetarian: with kidney beans.
- With wholegrain rice for more fibre.
Storage and making ahead
Keeps for 3 days and reheats well, and is even better the next day. A good dish for batch cooking.
💡 Good to know
Adjust the Cajun seasoning to taste: this dish should be properly spicy, as that is its signature.
Related reading
Discover more high-protein recipes · healthy & balanced recipes · gluten-free recipes · lactose-free recipes.
Foods in this recipe: rice · chicken breasts · pepper · celery · tomatoes.
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