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.