Recipe No. 8 – Spanish Rice & Prawn One-Pot.

 

Although shrimps and prawns contain a moderate amount of cholesterol [about 70 mg per 100g compared with a medium egg 185mg], recent research by the University of Surrey showed that eating 225g of prawns a day had no appreciable effect on blood cholesterol. They are also very low in fat and a good source of protein. The British Health Foundation suggests that seafood should play a part in a well-balanced diet and that it is much more important to cut down on saturated fats that this “dietary” cholesterol.

This dish is simple to prepare and easy & quick to cook, it’s quite similar to a Jambalaya but less spicy and without the chicken.

 

 

Ingredients.

• 1 Onion – sliced
• 1 Red Pepper – seeded and sliced
• 1 Green Pepper – seeded and sliced
• 50g chorizo – cut into small chunks
• 2 Garlic cloves – crushed
• 1 Tablespoon Extra Virgin Olive Oil
• 250g Easy-Cook Basmati Rice
• 400g can Chopped Tomatoes
• 200g Peeled Prawns

 

 

1. Using a NON-STICK [see later] pan with a lid, fry the onion, peppers, garlic and chorizo in the oil for about 3 minutes over a high heat.
2. Stir in the rice and tomatoes and add 500ml of boiling water, mix well then cover. Cook over a high heat for 12 minutes.
3. Uncover and stir. Add the prawns with a little more water if the rice looks too dry.
4. Cook for another 2-3 minutes until the prawns are pink and the rice is tender. Serve from the pan.

 

Firstly a confession, I didn’t use a non-stick pan ! The rice consequently stuck to the bottom and was slightly burnt. This didn’t however deter my regular band of diners from tucking in and they all enjoyed it. Poppy thought that this dish “had Plenty of flavour” but couldn’t get enough of the prawns and kept on asking for more. Joey loved it although the chorizo proved a little difficult for him to chew so he spat it out and continued eating the rest. Victoria finished her first plateful and like everyone else had second helpings. A great easy to cook lunch dish!!

We are away now for a few days and it will be interesting to see if we can keep up the healthy eating when staying in hotels. I’ll try [internet access permitting] to keep you updated.