About this recipe: A typical Cajun recipe, this is full of spicy, complex flavours. With lots of rice and vegetables, it is a great dish to make a small amount of meat go a long way, and offers a healthy balance of protein and carbohydrate.
If you cannot find ready-made Cajun seasoning, use a mixture of 1½ tsp paprika and ½ tsp cayenne pepper. * Use brown rice instead of white rice. It will take 5–10 minutes longer to cook and may need more liquid. Brown rice retains the nutritious high-fibre bran coating that is removed from white rice. * For a chicken and prawn jambalaya, leave out the smoked ham and add 200 g (7 oz) peeled raw tiger prawns instead. Also add extra vegetables – 100 g (3½ oz) each frozen green beans and frozen peas. Add these 10 minutes before the end of cooking. * Add white wine in place of some of the stock – 150 ml (5 fl oz) will give a good flavour.
Green pepper provides vitamin C and beta-carotene, both of which have strong protective antioxidant functions against cancer, heart disease and stroke. * The antioxidant lycopene, found in tomatoes, becomes even more potent when the tomatoes are processed. Although using a can of tomatoes in this recipe may seem like a short-cut, be assured that your meal is packed with hidden benefits.
Excellent source of vitamin C. Good source of iron, vitamin B6, vitamin E. Useful source of copper, niacin, potassium, zinc.
Altered ingredient amounts. You can also add some smoked sausage full an extra flavour. - 08 Oct 2009
Altered ingredient amounts. We felt it needed a little more than 2 teaspoon of spices so aded more cayenne and smoked paprika, very nice. - 06 Feb 2009
Very tasty and very filling - 13 Sep 2012