Sausage Jambalaya (Mild)

Sausage Jambalaya (Mild)

This is a real winter warmer providing 2½ portions of Over5aday but with only 400 per calories serving so is a great DIET meal
Add 4 tablespoons of grated low fat hard Italian cheese to the recipe for an extra 25 calories per serving.
Counts as an Over5days recipe on the Pro52diet.

Anny Plummer


  1. 225 g sausages low fat / 8 oz .
  2. 125 g rice long grain / 4½ oz .
  3. 125 g onion (chopped) / 4½ oz .
  4. 62.5 g carrot (chopped) / 2½ oz .
  5. 62.5 g red pepper (chopped) / 2½.
  6. 62.5 g mushrooms (chopped) / 2½ oz .
  7. 62.5 g peas (frozen) / 2½ oz .
  8. 25 g sweet corn (frozen) / 1 oz .
  9. 150 ml water cold / 5 fl . oz .
  10. 1 300 ml chicken stock water cube in boiling / 10 fl . oz .
  11. 1 vegetable stock cube
  12. 75 g cheese low fat processed (this is equivalent to four laughing cow etra light triangles) / 2½ oz .
  13. ½ teaspoon garlic powder
  14. “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)


30 mins
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    Put the rice in a saucepan on high heat with the cold water. When it is boiling turn the heat down to simmer and stir in the vegetable stock cube. When the liquid has mostly evaporated turn off the heat and set aside.

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    Spray a fry pan with Spray2Cook and put on a medium to high heat. Fry the sausages for 5minutes until evenly brown all over then set aside.

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    Whilst the sausages are cooking microwave the carrot and onion for 3 minutes adding the pepper for the last 45 seconds.

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    After removing the sausages re-spray the fry pan with Spray2Cook and add the microwaved vegetables. Add the other vegetables and stir fry everything on medium heat for 3 minutes. Add the moist rice. Stir through half the chicken stock (hot).

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    Cut the sausages cut into bit size pieces The sausages may not be cooked through but the further cooking will be sufficient. Add the sausages to the pan.

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    Add the other half the chicken stock (hot) gradually and cook until all the liquid has nearly evaporated. Test the rice.

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    If more cooking is required add a little more boiling water.

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    Whilst the there remains a little liquid divide the cheese into small portions and spread across the pan, when the cheese is fluid mix in well to cover all the jambalaya ingredients.

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    Serve in warmed plates /bowls.

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