Monday nights tend to be leftover night in our house and it’s usually reasonably easy to find sufficient ingredients from the fridge, freezer and store cupboard to cook up something quick and of course healthy.
The fridge revealed green beans, red chilli, yellow pepper, chorizo and
half a tin of chopped tomatoes ; the freezer had prawns and the store cupboards contribution was brown basmati and wild rice. You can change this recipe to suit whatever ingredients are to hand; make it veggie or meat free by leaving out the chorizo or substitute both prawns and chorizo with additional veg such as courgettes,aubergine and extra peppers. If leaving out the chorizo then think about adding some additional spices as the paprika in the chorizo does add a nice flavour to the dish.
This recipe fits in well with the household healthy eating plan and if you read the earlier blog post ‘The Cook has Gained Weight’ , although the calories haven’t been calculated it is reasonably low fat and probably under 500 calories.
1 tbsp oil- olive or rapeseed
1 Red onion -thinly sliced
1 red chilli – chopped
2 Large garlic cloves – chopped
1 Pepper – sliced
Handful,of green beans – halved
Handful,of frozen peas
200g tinned chopped tomatoes
5oz Brown basmati and wild rice
Approx 350 ml stock- Vegetable or chicken works well.
225 g bag of frozen cooked large prawns
Handful of chopped parsley for serving.
In a sauté pan heat the oil and cook the onion for a few minutes until it starts to soften, add the chilli and garlic and continue to cook for 1 minute. Add the chorizo and cook for a few minutes, then add tomatoes, rice, stock and stir well, cover and cook for approx 20 minutes. Add the green beans, frozen peas and continue cooking for approximately 5 minutes or until the rice is tender, adding more stock if needed. Stir in the prawns and cook for a few minutes until heated through.
Sprinkle with a good handful of parsley and serve.