Chicken and Ham Jambalaya
Serves : 6
- 300 g skinless chicken breast fillets
- 2 tsp Cajun seasoning
- 1 tsp dried sage or marjoram
- 2 tbsp canola oil
- 1 onion, sliced
- 1 green capsicum, deseeded and sliced
- 2 celery stalks, sliced
- 2 garlic cloves, crushed
- 1 ½ cups (300 g) basmati rice
- 1 litre chicken stock, preferably homemade
- 100 g cooked smoked ham, cubed
- 1 can chopped tomatoes (about 400 g)
- salt and pepper
- sliced spring onions to garnish
- chopped fresh parsley to garnish
Preparation:15min › Cook:35min › Ready in:50min
- Cut the chicken into 2 cm cubes. Sprinkle with the Cajun seasoning and the sage, making sure that the chicken is coated all over. Heat 1 tbsp of the oil in a large flameproof casserole dish over a medium–high heat, add the chicken and fry for about 5 minutes, stirring frequently, until the cubes are browned on all sides. Remove from the pan with a slotted spoon.
- Add the remaining oil to the pan with the onion, green capsicum and celery, then fry for about 2 minutes, stirring. Add the garlic and basmati rice and fry for another minute.
- Pour in the stock and stir well. Return the chicken to the pan. Bring to the boil, then reduce the heat, cover and simmer for 15 minutes. Add the ham and canned tomatoes. Cook, covered, for a further 5–10 minutes or until the rice has absorbed all the liquid.
- Season to taste with Tabasco and a little salt and pepper. Serve sprinkled with the spring onions and parsley.
Some more ideas…
*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 basmati 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.
*Chicken and prawn jambalaya: Leave out the smoked ham and add 200 g peeled raw prawns instead. Also add ⅔ cup (100 g) each frozen green beans and frozen peas. Add these 10 minutes before the end of the cooking time.
*Add white wine in place of some of the chicken stock – 150 ml will give a good flavour to the dish.
*Green capsicum provides vitamin C and betacarotene, both of which have strong anti-oxidant functions that protect against cancer, heart disease and stroke.
*The anti-oxidant 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.
Each serving provides
GI estimate medium.