SPANISH RICE

Prep time:
10 minutes
Cooking time:
40 minutes
Serves4 Energy (kCal)306
Protein7.15g Carbohydrates51.2g
Total Sugars7.5g Fat7g
Sat Fat1g Fibre4.17g
Sodium887g
Phase: Active 2,Active 1,Maintenance,

INGREDIENTS

  • 1 medium peeled and chopped spanish onion (100g)
  • 2 clove chopped garlic (6g)
  • 2 teaspoon unsaturated oil
  • 1 cup long grain rice (200g)
  • 1 cup reduced sodium chicken stock (250mL
  • 1 can chopped herbed tomatoes (400g)
  • 1⁄2 teaspoon ground chilli (1.5g)
  • 1⁄2 teaspoon Worcestershire sauce (2.5mL)
  • 1⁄4 teaspoon saffron (optional)
  • 1 teaspoon sugar (3g)
  • 1 medium finely chopped red capsicum (150g)
  • 10 medium sliced mushrooms (150g)
  • 10 pitted kalamatta olives (75g)
  • 1 tablespoon chopped parsley or basil

Preparation

  • Stir-fry onion and garlic in oil and water until onion is golden.
  • Stir in rice and cook for 5 minutes.
  • Stir in stock and chopped canned tomatoes, ground chilli, Worcestershire sauce, saffron and sugar.
  • Cover, turn to low and simmer for 20 minutes or until just about cooked.
  • Add capsicum and mushrooms and cook for 10 minutes more.
  • Stir in olives and chopped parsley and serve.

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