Your Recipe

Jambalaya

Zutat  Menge  Kalorien 
Zwiebeln 50g 20kcal
Paprika, roh, gelb, süß 50g 14kcal
Masthähnchen, roh, Fleisch und Haut, Brust 100g 150kcal
Reis weiß langkörnig roh 100g 365kcal
Knoblauch 3g 4kcal
Leitungswasser 250g 0kcal
Pflanzenöl 15g 133kcal
Tomatenpaste, ohne Salzzusatz 16g 13kcal
Wurst, geräucherte Gliederwurst, Schweinefleisch 50g 155kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:

100 grams chicken breast, diced
50 grams smoked sausage, sliced
50 grams bell pepper, diced
50 grams onion, diced
1 clove garlic, minced
1 tablespoon vegetable oil
100 grams long-grain rice
1 tablespoon tomato paste (optional, for Creole style)
250 ml chicken broth or water
1 teaspoon Cajun seasoning (adjust to taste)
Salt and pepper to taste
Chopped parsley, for garnish (optional)
Instructions:

Prepare Ingredients:

Dice the chicken breast, smoked sausage, bell pepper, onion, and mince the garlic.
Cooking Process:

Heat vegetable oil in a large skillet or pot over medium heat.
Add diced chicken breast and smoked sausage. Cook until chicken is no longer pink and sausage is lightly browned, about 5 minutes.
Add Vegetables and Garlic:

Stir in diced bell pepper, onion, and minced garlic. Cook for another 3-4 minutes until vegetables begin to soften.
Add Rice and Liquid:

Add the long-grain rice to the pot and stir to combine with the other ingredients.
If making Creole style, stir in tomato paste now. Otherwise, skip this step for a Cajun style.
Pour in chicken broth or water. Season with Cajun seasoning, salt, and pepper to taste.
Simmer and Cook:

Bring the mixture to a boil, then reduce heat to low. Cover and simmer for about 15-20 minutes, or until rice is cooked through and liquid is absorbed. Stir occasionally to prevent sticking.
Serve:

Once rice is cooked and liquid absorbed, remove from heat.
Garnish with chopped parsley if desired.
Serve hot and enjoy your simplified Jambalaya!

Nährwertangaben 
Portionsgröße  317 g | ml
Menge pro Portion  427
1786
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  4.8g 24%
Natrium 252mg 11%
Gesamte Kohlenhydrate  46g 17%
Ballaststoffe  1.7g 6%
Zucker  2.3g
Protein  18g 36%
Vitamin D 0.5mcg 2%
Kalzium 40mg 3%
Eisen  3.1mg 17%
Kalium 465mg 10%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 20.58 mcg 2%
Thiamin [B1] 0.399 mg 33%
Riboflavin [B2] 0.139 mg 11%
Niacin [B3] 8.26 mg 52%
Pantothensäure [B5] 1.136 mg 23%
Vitamin B6 0.5 mg 29%
Cobalamin [B12] 0.335 mcg 0%
Folat [B9] 208.005 mcg 0%
Vitamin C 49.945 mg 55%
Vitamin D 0.475 mcg 2%
Vitamin E 1.48 mg 10%
Vitamin K 13.355 mcg 11%
Betain 4.907 mg 0%
Cholin 56.693 mg 10%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  46.1 g 17%
Sugars 2.3 g 5%
Ballaststoffe  1.7 g 6%
Carbohydrate 44.4 g 0%
Netto-Kohlenhydrate 43.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.183 g 0%
Arginin 1.361 g 0%
Asparaginsäure 1.891 g 0%
Cystein 0.282 g 0%
Glutaminsäure 3.343 g 0%
Glycin 1.193 g 0%
Histidin 0.587 g 0%
Isoleucin 0.945 g 0%
Leucin 1.518 g 0%
Lysin 1.463 g 0%
Methionin 0.521 g 0%
Phenylalanin 0.838 g 0%
Prolin 0.946 g 0%
Serin 0.81 g 0%
Threonin 0.822 g 0%
Tryptophan 0.224 g 0%
Tyrosin 0.651 g 0%
Valin 1.022 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 40.1 mg 3%
Kupfer 0.26 mg 29%
Fluorid 89.28 mcg 0%
Eisen  3.12 mg 17%
Magnesium 38.24 mg 9%
Mangan 0.67 mg 29%
Phosphor 205.94 mg 16%
Kalium 464.89 mg 10%
Selen 21.26 mcg 39%
Natrium 252.23 mg 11%
Zink 1.44 mg 13%
andere
Nährstoff Menge  DV
Wasser 231.582 g 0%
Asche 2.174 g 0%