Dinner

Chicken Jambalaya

Chicken and smoked sausage in a flavorful rice packed with southern spices, healthy recipe for athletes

Meal benefits
Rich in protein which are essential for building and repairing muscle to help the body recover after exercise.
Good source of antioxidants from the various vegetables and spices used, which may reduce the risk of chronic diseases and have been proven to create anti-inflammatory properties in the body.
Nutrition facts (per serving)
Calories
514
Protein
37
g
Fats
18
g
Carbs
51
g
Ingredients
Serving
Unit
Metric
Imperial
Conversion Chart
100
g
chicken breast, diced
50
g
turkey or chicken sausage, diced
50
g
white rice, uncooked
0.5
g
roma tomato, diced
0.5
small onion, chopped
0.25
bell pepper, chopped
0.5
celery stalk, chopped
1
garlic clove, minced
150
mL
chicken broth
0.25
tsp
dried thyme
0.25
tsp
cajun seasoning
0.25
tsp
smoked paprika
2
tsp
olive oil
Instructions

Step 1/4

Brown Chicken and Sausage

  • 1 tsp Olive Oil
  • 100g Chicken
  • 50g Turkey or Chicken Sausage

Heat olive oil in a medium-sized pan, add in diced turkey or chicken sausage and cook for about 4-5 minutes. Remove and add in the diced chicken seasoned with salt and pepper to taste, cook using the fat released from the sausage to brown the chicken, about 5-7 minutes. Remove the chicken from the pan and set it aside.

Step 2/4

Sauté Vegetables and Toast Rice

  • 1 tsp Olive Oil
  • 1/2 Small Onion
  • 1/4 Bell Pepper
  • 1/2 Celery Stalk
  • 1 Clove Garlic
  • 50g Rice, Uncooked
  • 1/4 tsp Cajun Seasoning
  • 1/4 tsp Smoked Paprika
  • 1/4 tsp Dried Thyme

In the same pan, add olive oil and the chopped onion, bell pepper, and celery. Sauté for 5 minutes until the vegetables are softened. Add the minced garlic and cook for another minute until fragrant. Stir in the uncooked rice, cajun seasoning, paprika, and dried thyme. Cook for 1-2 minutes, stirring frequently, to toast the rice and coat it with the spices.

Step 3/4

Add Liquid and Simmer

  • 1/2 Roma Tomato
  • 150mL Chicken Broth

Add in the diced tomato and chicken broth. Stir well to combine, making sure the rice is submerged in the liquid. Return the cooked chicken and smoked sausage to the pan. Bring to a boil, cover, and simmer on low heat for about 20-25 minutes, or until the rice is fully cooked and has absorbed most of the liquid. Stir occasionally to prevent sticking. If needed, add a bit more broth or water if the mixture becomes too dry.

Step 4/4

Serve

Once the rice is tender and the liquid is absorbed, remove the pan from heat, optionally garnish with sliced green onions and chopped parsley before serving.

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