Prawn jambalaya - Healthier. Happier.

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Prawn Jambalaya 0001
  • olive or canola oil spray
  • 1 large onion, finely chopped
  • 2 cloves garlic, crushed
  • 2 celery stalks, diced
  • 1 medium red capsicum, seeded and diced
  • 1 medium green capsicum, seeded and diced
  • 2 teaspoons smoked paprika
  • 1/2 teaspoon cayenne pepper
  • freshly ground or cracked black pepper, to taste
  • 1 cup basmati rice
  • 500ml salt-reduced chicken stock
  • 400g can no-added-salt diced tomatoes
  • 400g uncooked (green) prawns, peeled, deveined, with tails intact
  • ½ cup fresh Italian flat-leaf parsley, chopped
  • lemon wedges, to serve
  1. Spray a large non-stick pot with oil and place on high heat. Cook onion for 3 minutes until softened, stirring often.
  2. Add garlic, celery, capsicums, paprika and cayenne; season with pepper. Cook for 3 minutes until fragrant then stir in rice, stock and tomatoes.
  3. Bring to the boil, stirring often, then reduce heat to medium, cover pot and simmer for 12-15 minutes or until rice is tender.
  4. Add prawns to the pot, stir through rice and cook a further 3-5 minutes until they change colour and are cooked through.
  5. Stir through parsley, reserving a little for garnish.
  6. Divide jambalaya between plates, top with parsley and lemon wedges and serve immediately

Alternatives

  • Substitute cubed cooked chicken for prawns.

Storage Suggestions

  • Serve immediately.

Equipment List

  • Large non-stick saucepan and lid
  • stirring spoon
  • serving plates

Acknowledgements

Recipe from LiveLighter® campaign © State of Western Australia 2013 reproduced with permission.

Nutrition Information


592g Quantity per serving Quantity per 100g
Energy 1087kJ 184kJ
Protein 26.5g 4.6g
Fat, total 26.3g 4.5g
— Saturated 0.5g 0.1g
Carbohydrate 28.7g 4.7g
— Sugars 1.7g
Fibre 7.1g 1.2g
Sodium 720mg 122mg
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