June 21, 2017

Jambalaya SYN Free

jambalaya recipe

Jambalaya – SYN FREE

Jambalaya SYN Free always reminds me of my honeymoon. It was our last stop on our American Tour and we were in Washington DC, sitting on the pavement of a lovely restaurant watching the world go by and enjoying a beautiful meal. I ordered a Goats Cheese Salad and my husband had a desire for a Jambalaya, however, on this occasion, the Jambalaya arrived as a pasta dish rather than rice, which rather surprised me.

I certainly prefer a rice based Jambalaya so here is my version. You are going to need a Cajun Spice Mix and I have added my home-made version here. A store-bought mix will do but it will not be as tasty and it may have an excess amount of salt included.

As always, I like to keep things healthy, so you will find the addition of extra vegetables and a reduced amount of meat and rice in this recipe and this version Jambalaya SYN Free so you can eat as much as you like if you are following a slimming world style diet.

Check out Chicken Chirozo and Prawn Jambalaya if your the lucky one who never needs to watch your weight 🙂

Jambalaya SYN Free
Prep Time
3 hrs 22 mins
Cook Time
3 hrs 22 mins
  • 1 large onion
  • 2 cloves of garlic
  • 1 tsp. Fry Light
  • 2 chicken breasts
  • 1 carrot
  • 1 celery stick
  • 1 pepper any colour
  • 1 cup of rice I like to use wild or brown rice but you can use white
  • 1 tbsp. Cajun spice mix you can find the recipe here
  • 1 tin of tomatoes
  • 1 litre water
  • 1 cup of prawns frozen or cooked
  • Zest and juice of 1 lemon
  • 1 fresh red chilli
  • Salt and pepper to taste
  1. Finely chop onion and garlic and fry in the Fry Light on a medium heat for 8 minutes
  2. Cut the chicken into small chunks and add to the pan stirring occasionally for 10 minutes or until the chicken is cooked through
  3. Clean and grate the carrot, finely slice the celery and de-seed and chop the pepper and add to the pan, stir together and cook for a further 2 – 3 minutes
  4. Stir in the rice and mix thoroughly before adding the Cajun spice mix, tinned tomatoes and chicken stock
  5. Reduce to a low heat, cover and cook for 15 minutes
  6. Add the prawns and cook for a further 10 minutes (if you use wild or brown rice you will need to add 5 – 10 minutes to the cooking time)
  7. Serve in large bowls with a squeeze of lemon juice and decorate with lemon zest, add some finely chopped red chilli if desired


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If you enjoy American cuisine why not check out these American cookbooks available on Amazon, which include some of my favourite American dishes.


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Author:Sandra McEwan

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