Garlic and Tomato Prawns with Rice
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Makes: 6 portions
Preparation Time: 20 mins
Cooking Time: 20 mins
Ingredients - Prawns
800g cooked prawns
3 Tbsp organic tomato paste
5-6 large organic tomatoes, cut up finely
1 medium organic eggplant (chopped finely)
5-6 organic cloves garlic
1/2 cup cold water
1 large organic onion (can be red or yellow)
2 Tbsp extra virgin, cold pressed olive oil
2-3 Tbsp fresh organic coriander
Salt to taste
Ingredients - Rice
1/2 cup organic basmati rice
1 Tbsp extra virgin, cold pressed olive oil
1/4 Tspn ground turmeric
1/4 Tspn ground cumin
1 Tspn salt
Method - Rice (Absorption Method)
1. Rinse out rice in cold water several times, until water is clear.
2. Add rice to stainless steel pot with about 5cm (2") water covering it.
3. Add the rest of the ingredients and leave covered to cook on medium heat, stirring occasionally.
4. Check on the rice to make sure there is enough water for the rice to absorb (it can be a matter of trial and error until the right amount of water is used for this method).
5. The rice will be cooked when the water has absorbed. The cooked rice will be fluffy and perfectly cooked.
Method - Prawns
1. Peel the shell from the prawns, but leave the tail intact.
2. Remove the vein from the outer middle part of the prawns. Set the prawns aside in the fridge until they are ready to be added.
3. Finely mince the garlic cloves and add to a stainless steel pan with the olive oil over medium-high heat, stirring constantly with a wooden spoon.
4. Finely chop the onion and when the garlic turns slightly golden, add the onion and cook, stirring constantly, until the onion turns translucent in colour.
5. Meanwhile, peel the eggplant and chop it into fine pieces and add it to the pan, stirring through, reducing the heat to medium. If there is not enough moisture in the pan, add a little more olive oil.
6. Stir the contents of the pan for about 3 minutes, or until the eggplant pieces have been coated with the oil and the other ingredients.
7. Add the tomato paste and the water to the pan and stir through.
8. Chop up the tomatoes into small pieces and add to the pan, stirring through.
9. Add the salt to the pan and allow to simmer for about 10 minutes.
10. Finally, add the cooked prawns and coriander, stir through for about 2 minutes.
11. Serve the prawn mixture on the bed of rice and add a little fresh coriander on top.
This recipe is simple, quick and delicious, provides a lot of dietary fibre and is relatively low in fat, but because it is made with prawns, is higher in sodium (salt) and cholesterol.
To make this recipe more heart healthy, use lean chicken instead of the prawns.
Nutrition Information (per serving)
| Amount | % Daily Value |
|
| Calories | 314 | 15.7% |
| Calories from fat | 80 | 25.5% |
| Total fat | 8.8 g | 14.1% |
| Saturated fat | 1.4 g | 7.8% |
| Cholesterol | 260 mg | 87.4% |
| Sodium | 1094 mg | 47.3% |
| Carbohydrate | 27.3 g | 10.2% |
| Dietary fibre | 5.4 g | 21.9% |
| Sugars | 7.9 g | n/a |
| Protein | 31.9 g | 48.3% |
