Page 125 - IFSO Cookbook 2022 con cover

Jumping Jambalaya International
Healthy Recipes Vol. 2

Nutritional analysis

Source: package labels, food data central and baritastic app

Total weight used Protein Carbohydrate Sugars Iron Calcium Fibre
Ingredient Kcal Fat (g)
in recipe (g) (g) (g) (g) (mg) (mg) (g)
14 oz (400g) package shirataki/konjac rice, 400 20 0 0 12 0 0 80 8
drained
15 large shrimp (225g), cooked -Optional for 225 150 27 2 0 0 - 150 0
garnish and more protein

6 oz (183g) raw shrimp, tails removed 183 130 24 1 0 0 - 135 0
½ onion (100g), diced 100 20 1 0 5 2 - 10 1
3 oz (85 g) raw, skinless chicken breast,
diced 85 75 16 1 0 0 - - 0
1 link (80g) of andouille sausage, sliced 80 160 16 11 1 1 1 - -
½ (60g) cup okra, sliced 50 25 1 0 5 1 - - 1
½ red bell pepper (50g), diced 15 1 0 4 2 - 5 1
½ green bell pepper(50g), diced 15 1 0 4 2 - 5 1

1 celery stick, diced (30g) 30 7 0 0 2 1 - - 1
1 ½ Tbsp (25g) tomato paste 25 20 1 0 5 3 - 9 1
1/8 cup (20g) green onion, sliced 20 5 0 0 1 0 - - 0
1-2 Tbsp (12g) Cajun seasoning - - - - - - - - -
1 ½ tsp (10g) chicken bouillon paste 10 15 2 0 3 2 - - -
2 cloves garlic (8g), crushed or 2 tsp (3g) 8 10 0 0 2 0 - 11 0
garlic powder

1-2 tsp (5g) hot sauce - - - - - - - - -
1/8 cup (5g) parsley, chopped - - - - - - - - -
½ tsp (<1g) oregano - - - - - - - - -
½ tsp (<1g) thyme - - - - - - - - -
Total 667kcal 90g 15g 44g 14g 1mg 405mg 14g

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