Cajun chicken jambalaya

Photographer: Mark O'Meara

You must try our low calorie Cajun chicken jambalaya, its a classic with a melting pot of flavours and ready in 20 minutes! Diabetes friendly and we have a low FODMAP option, its a tasty meal indeed.

Serves: 4

Time to make: 15 mins

Ingredients

More weights & measures

400g chicken breast, sliced
1 red onion, chopped
1 red capsicum, diced
1 yellow capsicum, diced
2 medium tomatoes, diced
2 x 250g packets microwaveable brown rice
1 teaspoon Cajun seasoning
4 cups rocketarugulaX
juice of ½ lemon

Instructions

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1 Spray a large non-stick frying pan with olive oil and set over medium-high heat. Cook chicken for 5 minutes, or until golden. Remove from pan and cover to keep warm.

2 Spray pan with a little more oil and return to medium heat. Gently fry onion and capsicum for 3 minutes, or until softened. Add tomatoes, rice and Cajun seasoning. Cook for a further 2 minutes, or until the tomato is soft and the rice is heated through.

3 Add cooked chicken and rocket to the pan. Stir for 2 minutes, or until chicken is heated through and rocket is just wilted. Add a squeeze of lemon juice to serve.

Variations

Make it low FODMAP: Swap onion for green leek leaves and make your own low-FODMAP Cajun spice.

Nutrition Info (per serve)

Calories 404 cal

Kilojoules 1690 kJ

Protein 29 g

Total fat 11 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 9 g

Dietary fibre 6 g

Sodium 210 mg

Calcium 100 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.