AIS Sports Nutrition

Jambalaya

HINT: The chicken breast fillets can be replaced with pork fillets

Olive or canola oil spray
500 g chicken breast fillet, cut into thin strips
1 large onion, chopped
2 stalks celery, sliced
1 red capsicum, sliced
1 green capsicum, sliced
150 g reduced-fat ham, cut into thin strips
2 cups long-grain rice
400 g can chopped tomatoes
750 ml MAGGI All Natural Chicken or Vegetable Liquid Stock
¼ cup water
½ teaspoon dried thyme
300 g medium green prawns, peeled and deveined, tails left intact
1 cup chopped broccoli
3 tablespoons chopped fresh parsley

Spray a large saucepan with oil and heat. Cook chicken in 2 or 3 batches over high heat for 5 minutes or until browned and tender. Remove from the pan and set aside. Add onion and celery to the pan and cook until they start to soften. Add capsicum and ham and cook for 3 minutes. Add rice and stir until combined. Add tomato, stock, water and thyme and cook, covered, over low heat for 25-30 minutes or until the rice is tender. Stir through the chicken, prawns and broccoli and cook, uncovered, for 5 minutes, stirring occasionally or until the prawns are tender. Serve immediately. Garnish with chopped parsley leaves, if desired.
 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2977 (711)
1985 (474)
Carbohydrate (g)
90
60
Protein (g)
61
41
Fat (g)
12
8
Iron, Vitamin C, Zinc

Preparation time: 15 minutes
Cooking time: 55 minutes
Serves: 4-6
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