Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Shellfish and Red Rice Stew
30 min., ready in 1 hr 20 min.
Time:
396
calories
Calories:
Health Score:
83 / 100
Ingredientsfor
- Ingredients
- 1 Tbsp vegetable oil
- 1 large onion (roughly chopped)
- 2 cloves garlic cloves (finely chopped)
- ⅜ cup dry white wine
- 1 ⅔ cups Sieved Tomatoes (or passata)
- ¾ cup red Rice (thoroughly rinsed and drained)
- 1 ⅔ cups Prawn (peeled apart from the tail, deveined)
- 1 ⅔ cups Squid ring
- 8 Scallop (shelled)
- 1 lemon (juiced)
- 2 fresh Tomatoes (finely diced)
- cayenne pepper
- Chili powder
- 1 Tbsp parsley (roughly chopped)
Preparation
1.
Heat the oil in a large saucepan and fry the onion and garlic until translucent. Deglaze with the wine and add approx. 400 ml water and the sieved tomatoes. Add the rice and cook gently over a moderate heat for approx. 50 minutes until cooked through.
2.
Add the prawns, squid and scallops, lemon juice and diced tomatoes for the last 5-10 minutes of cooking time. Ensure the seafood is cooked through.
3.
Season to taste with salt, cayenne pepper and chilli powder. Serve garnished with parsley.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
Calorie | 396 cal. | (19 %) | ||
Protein | 49 g | (50 %) | ||
Fat | 6 g | (5 %) | ||
Carbohydrates | 32 g | (21 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 2.3 g | (8 %) |