Low FODMAP Jambalaya
Jambalaya is a Creole and Cajun rice dish originating from Louisiana with Spanish and French inspired flavours. Our low FODMAP Jambalaya combines capsicum, celery, chicken, sausage and prawns all in a Cajun spiced tomato sauce. It is a one-pot, hearty comfort meal that is sure to be a crowd pleaser.
Author: Bianca Berton-Scarlet & Kelsey Paterson, Monash FODMAP trained Dietitians
Prep time: 10 min
Cook time: 35 min
- 1 tablespoon garlic infused oil
- 1 red capsicum, seeded and diced
- 1 stalk celery, chopped
- 1 courgette, sliced into half moons
- 1 carrot, diced
- 1 boneless skinless chicken breast or thigh, cut into 3 cm pieces
- 150g sausage, sliced into rounds* (we use Frank’s Sausages – Cumberland)
- 1x 400g can tomatoes
- 2 tablespoon Cajun seasoning
- Salt and pepper to taste
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme or basil
- 1/3 teaspoon dried chilli flakes or ¼ tsp cayenne pepper (optional based on heat tolerance)
- 2 cup chicken stock
- 1 cup white rice
- 300g raw prawns, peeled
- Optional hot sauce if you like your meals hot and spicy
- Optional chopped parsley for garnish
- Heat a large pan over medium heat. Add the diced chicken breast and cook until browned. Remove with a spoon and set aside.
- Add the chopped sausage to the pan, cook for 5 minutes, take out and leave aside.
- Add oil, capsicum, celery, courgette and carrot, and cook for 6-7 minutes until softened.
- Add canned tomatoes and cook for 3 min. Add Cajun seasoning, salt and pepper, oregano and thyme or basil.
- Stir in the rice and chicken stock. Bring the pan to boil, then reduce heat to a simmer. Cover and let simmer for approximately 25 minutes, or until the rice is cooked and the liquid is absorbed.
- Add the prawns on top of the Jambalaya mixture, stir through gently and cover with a lid. Simmer, stirring occasionally, until the prawns are cooked through (about 5 minutes depending on the size of the prawns being used).
- Add the chicken and sausage back into the pan and mix through to heat.
- Option to add hot sauce depending on heat tolerance.
- Garnish with chopped parsley