Jambalaya

Name: Jambalaya
Cook time: 55 min
Yield: 8 servings
Ingredients: 2 tablespoons olive oil; 3/4 cup chopped onion (1/2 lg. onion); 3/4 cup chopped bell pepper (1 green and 1 red); 1/2 cup chopped celery (approx. 3 stalks); 1 lb. shrimp peeled and de-veined (or kielbasa for a less healthy version); 1 lb. cubed chicken breast (cooked); 1 clove chopped garlic; 14.5 oz. can of diced tomatoes - no salt added; (2) 29 oz. can of tomato sauce; 1/2 teaspoon cayenne pepper; 1 teaspoon salt; 1/4 teaspoon ground black pepper; 1/2 teaspoon dried thyme; 2 bay leaves

Glycemic Load: 4.8 (Low)

392 calories per serving

Serves: 8

Cook: 45-55 minutes

Original recipe: family.bennernet.com

About This Calculation

Jambalaya has a low glycemic load of 4.8 per serving — minimal blood sugar impact — suitable for most people managing diabetes or blood sugar levels.

The primary glycemic load contributors are tomato sauce (GL 4.4), diced tomatoes (GL 0.2), onion (GL 0.1). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.