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 1 1/2 tsp paprika and 1/2 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. * Instead of Tabasco, you can use 2 tsp chilli sauce. If you like a stronger tomato flavour, add 1 tbsp tomato pure with the tomatoes. * Add some white wine in place of some of the stock – 150 ml (5 fl oz) will give a good flavour. * For a chicken and prawn jambalaya, leave out the smoked ham and spicy sausage and add 200 g (7 oz) peeled raw tiger prawns instead. Also add extra vegetables – 100 g (3 1/2 oz) each frozen green beans and frozen peas. Add these 10 minutes before the end of cooking.
Green pepper provides vitamin C and beta-carotene, both of which have strong protective antioxidant functions against cancer, heart disease and stroke. * Even when used in moderation, sunflower oil provides good amounts of vitamin E, which is a powerful antioxidant, protecting cell membranes from damage by free radicals. Other good sources of vitamin E include sunflower seeds and other oils derived from vegetables and nuts.
C * B6, E, iron * niacin, copper, potassium, zinc