Photo: Dragne Marius
Jambalaya and Cornbread
22 ingredients
15 min + 35 min
4
openrecipes
A thick, hearty and healthy stew made with chicken sausage, shrimp and vegetables served with a moist, light, low calorie cornbread.
Estimated Nutrition (whole recipe, rough)
1725
Calories
106g
Protein
59g
Fat
189g
Carbs
Counts 17 of 20 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Coconut | 1/2 cup shredded (40g) | 283 |
| Pork | 100g cooked | 242 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Shrimp | 100g cooked | 99 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Cornbread | not in our table | 0 |
| Wheat | not in our table | 0 |
| Pastry | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 ounces, weight FOR THE JAMBALAYA:
- 14-½ ounces, weight Fully Cooked Chicken Sausage (6 Ounces Is About 2 Links, I Used Trader Joe's Jalapeno Chicken Sausage)
- 1 cup Canned Fire-roasted Diced Tomatoes - No Salt (not Drained)
- 1 cup Onion, Diced
- 1 cup Green Bell Pepper, Diced
- 1 cup Celery, Diced
- ½ cups Low Sodium, Fat Free Chicken Broth
- 1 Tablespoon Uncooked Brown Rice
- 1 teaspoon Garlic, Diced
- ½ teaspoons Cajun Seasoning
- ¼ teaspoons Hot Sauce, Or More To Taste
- ¼ teaspoons Dried Oregano
- 6 ounces, weight Dried Thyme
- 1 cup Raw Shrimp, Tails Removed, Peeled, Deveined, Chopped
- 1 cup FOR THE CORNBREAD:
- ¼ cups Cornmeal
- 1 Tablespoon Whole Wheat Pastry Flour
- 1 teaspoon Powdered Sugar
- 1 cup Baking Powder
- 6 Tablespoons Salt
- ¼ cups Coconut Milk, Unsweetened From Carton
- 1 cup Melted Butter Or Margarine (I Used Brummel And Brown)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By tastykitchen ·
Recipe sourced from
openrecipes