Speedy chicken jambalaya

Speedy chicken jambalaya
  • Serves: 4
  • Cook time: Ready in 30 minutes
  • Ready in: Less than 30 Minutes
  • Difficulty Rating: 1
  • Syns per serving:
      FREE

One of the world’s great rice dishes – it’s fusion food that’s also fantastically filling!

ingredients

  • Low calorie cooking spray
  • 1 onion, chopped
  • 3 garlic cloves, crushed
  • 1 red pepper, 1 green pepper and 1 yellow pepper, deseeded and chopped into chunks
  • 2 courgettes, chopped into chunks
  • 4 skinless chicken breasts, chopped into chunks
  • 1 x 400g tin chopped tomatoes
  • 2 tsp dried thyme
  • 2 tsp fresh parsley
  • 1 tsp smoked paprika
  • 1 bay leaf
  • Splash of tabasco
  • 350g long grain rice, dried
  • 1 litre of chicken stock
  • Salt and freshly ground black pepper
  • Fresh chopped parsley, to serve

method

  1. Spray a large, deep non-stick frying pan with low calorie cooking spray and place over a high heat. Add the onion, garlic and chicken and stir-fry for 2-3 minutes.
  2. Add all the remaining ingredients to the pan and season well. Bring to
    the boil then cover the pan and simmer gently for 15-20 minutes or until the stock is almost absorbed and the rice is tender.
  3. Serve scattered with parsley.

Tip: Jambalaya is also great with pork – use 500g extra-lean pork mince instead of the chicken.

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