A simple not too spicy dinner, I usually add Tabasco to taste at the table. I've used more veg than chicken to try and up the health factor.

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Name: Chicken Jambalaya-ish
Prep time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Cajun
Ingredients: 350 grams Boneless chicken breasts poached and diced; 1 1/2 tablespoons Olive oil; 1 Large Red bell pepper chopped; 1 Medium Zucchini chopped; 1 medium Carrot diced; 1 tablespoon Frozen peas; 1 tablespoon Frozen sweet corn; 1 Medium Onion diced; 2 Cloves Fresh garlic, peeled chopped; 4 teaspoons Cajun seasoning; 1 teaspoon Smoked paprika; 1 teaspoon Dried oregano; 2 Bay leaves; 1 Can Chopped tomatoes; 200 grams White rice; 1 pint Chicken stock (hot)

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INGREDIENTS

350 grams Boneless chicken breasts ; poached and diced
1 1/2 tablespoons Olive oil
1 Large Red bell pepper ; chopped
1 Medium Zucchini ; chopped
1 medium Carrot ; diced
1 tablespoon Frozen peas
1 tablespoon Frozen sweet corn
1 Medium Onion ; diced
2 Cloves Fresh garlic, peeled ; chopped
4 teaspoons Cajun seasoning
1 teaspoon Smoked paprika
1 teaspoon Dried oregano
2 Bay leaves
1 Can Chopped tomatoes
200 grams White rice
1 pint Chicken stock (hot)

Servings

INSTRUCTIONS

Poach the chicken breast, drain then chop into bite sized pieces. Set aside.

Heat the oil in a large wok or frying pan. Sauté the onion until soft, add the garlic and fry for a further minute. Add the remaining vegetables and fry until softened and beginning to char, about 10mins. Add the tomatoes, herbs, spices, rice and stock. the

Bring to the boil then reduce heat. Simmer for 20 minutes covered. Add the chicken and continue to cook until the rice is tender and the chicken has warmed through. Remove the bay leaves and serve.

NOTES

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Chicken Jambalaya-ish

350 grams Boneless chicken breasts  poached and diced
1 1/2 tablespoons Olive oil 
1 Large Red bell pepper  chopped
1 Medium Zucchini chopped
1 medium Carrot  diced
1 tablespoon Frozen peas 
1  tablespoon Frozen sweet corn 
1 Medium Onion  diced
2 Cloves Fresh garlic, peeled chopped
4 teaspoons Cajun seasoning 
1 teaspoon Smoked paprika 
1 teaspoon Dried oregano 
2  Bay leaves 
1 Can Chopped tomatoes 
200 grams White rice 
1 pint Chicken stock (hot)

Poach the chicken breast, drain then chop into bite sized pieces. Set aside.
Heat the oil in a large wok or frying pan. Sauté the onion until soft, add the garlic and fry for a further minute. Add the remaining vegetables and fry until softened and beginning to char, about 10mins. Add the tomatoes, herbs, spices, rice and stock. the 
Bring to the boil then reduce heat. Simmer for 20 minutes covered. Add the chicken and continue to cook until the rice is tender and the chicken has warmed through. Remove the bay leaves and serve.

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Nutrition

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Serving Size: 1 Serving (236g)
Recipe Makes: 4 Servings

Calories: 161
Calories from Fat: 26 (16%)

Amt Per Serving		% DV

	Total Fat 2.9g	4 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 1.2g
	Polyunsanturated Fat 0.6g
Cholesterol 50.8mg		16 %
Sodium 76.9mg		3 %
Potassium 573.5mg		15 %
Total Carbohydrate 11.5g		3 %
	Dietary Fiber 3g	12 %
	Sugars, other 8.4g
Protein 22.3g		32 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 161

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