Jambalaya Recipe With Nutrition Data and Calorie Count

Jambalaya

Jambalaya made with whole grain brown rice that is easily enjoyed on Phase 2 and 3 of South Beach.

Yields:

6 servings

Meal Type:

Main Dish

Rating:

Ingredients

2 tbsps extra virgin olive oil
1 cup chopped onions
1 cup chopped green peppers
5 cloves garlic
1 tsp salt
1/2 tsp pepper
0.12 tsp cayenne pepper
16 oz kielbasa
2 breasts, bone and skin removed chicken
15 oz petite tomato, diced
1 1/2 cups whole grain brown rice
3 cups water
1 tsp tabasco sauce

Directions

Heat oil in large pot, brown onions and bell pepper until soft. Add garlic, and all spices (tabasco is optional) and cook for a few minutes.
Slice sausage and chicken into bite size pieces and add to pot and cook until browned.
Add can tomatoes and rice and stir until fully mixed.
Add water and bring to a boil. Cover, reduce heat and let cook until all water is absorbed. About 40 minutes.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 522

% Daily Value*

Total Fat

Amount Per Serving 19.82g

% Daily Value 25%
- Saturated Fat
  
  Amount Per Serving 5.796g
- Trans Fat
  
  Amount Per Serving 0.02g
- Polyunsaturated Fat
  
  Amount Per Serving 3.012g
- Monounsaturated Fat
  
  Amount Per Serving 9.349g
Cholesterol

Amount Per Serving 95mg

% Daily Value 32%
Sodium

Amount Per Serving 1268mg

% Daily Value 55%
Total Carbohydrate

Amount Per Serving 47.67g

% Daily Value 17%
- Dietary Fiber
  
  Amount Per Serving 3.9g
  
  % Daily Value 14%
- Total Sugars
  
  Amount Per Serving 2.16g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 37.71g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 4mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 33mg

% Daily Value 37%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 6mg

% Daily Value 0%
Iron

Amount Per Serving 18mg

% Daily Value 100%
Potassium

Amount Per Serving 761mg

% Daily Value 16%

Nutrition summary:

Calories 522 KCal
Fat 19.82 g
Carbs 47.67 g
Protein 37.71 g

There are 522 calories in 1 serving of Jambalaya.

How long would it take to burn off 522 KCal?
Basketball	52 minutes
Cycling (10 MPH)	72 minutes
Jogging	42 minutes
Running	35 minutes
Swimming (crawl, moderate pace)	51 minutes
Walking	60 minutes
Weight Training	60 minutes
Values estimated based on person weighing 160 lbs.