Creamy Seafood And Rice

 

The seafood part of this meal can be cooked whilst the rice is boiling/steaming. It is very quick to prepare. Let your budget dictate what you use for seafood. This is one of the few occasions when I stoop low enough to use a can of cream of chicken soup.

 

Preparation time: 10 minutes
Cooking time: 35 minutes
Quantity: Serves 4

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Ingredients:

1 and 2/3 cups rice
1 - 2 teaspoons salt
2 onions, sliced
Spray oil
1 cup green beans stringed and chopped into 2 cm (1") lengths
1 and 3/4 cups of boiling water
2 teaspoons stock powder
1/4 cup grated carrot
300 gm (10 ounces) seafood, can be fish, seafood extender, prawns, crab meat etc
1 can cream of chicken soup
Salt and pepper to taste

 


Method:

Begin cooking rice in your favourite way, i.e. steam, boil or microwave using salt if liked.

Spray non stick pan with oil. Cook the onions until golden.

Add beans, water and stock powder to the pan and cook for 10 minutes with the lid on. Add the carrot and seafood and cook 3 minutes. Tip in the soup and salt and pepper as needed. Bring back to the boil.

Serve with the rice.

Serves 4.

 

Notes:

If you don't have a non-stick pan then use 2 teaspoons oil in which to cook the onion.

 

Food Facts:

Seafood contains all nine essential amino acids. The protein in seafood is more readily broken down and absorbed than the protein in red meats and poultry. Most nutrition researchers now say that eating seafood once or twice a week may be beneficial in preventing coronary heart disease. Fish is full of protein but low in calories and low in fat, particularly saturated fat.

Carrots are native to Afghanistan. They used to have a yellow flesh and a purple exterior. Carrots were first grown as a medicine and not a food. Just one carrot supplies enough vitamin A for an entire day. In fact, they have the highest Vitamin A content of any vegetable. Carrots have high levels of the anti-oxidant beta carotene which is reputed to help fight cancer and may reduce the risk of prostate cancer in men.

 

 

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