BBC Easycook


Prawn jambalaya

This nourishing dish is a winner. It’s low in fat and calories, and provides four of your five-a-day.

■ Serves 2 ■ Prep 10 mins ■ Cook 35 mins

1 tbsp rapeseed oil
1 onion, chopped
3 celery sticks, sliced
100g wholegrain basmati rice
1 tsp mild chilli powder
1 tbsp ground coriander
½ tsp fennel seeds
400g can chopped tomatoes
1 tsp vegetable bouillon powder
1 yellow pepper, roughly chopped
2 garlic cloves, chopped
1 tbsp thyme leaves
150g small prawns (defrosted if frozen)
3 tbsp chopped parsley

1 Heat the oil in a large, deep frying pan, and fry the onion and celery for 5 mins to soften. Add the rice and spices, and pour in the tomatoes and just under one can of water. Stir in the bouillon powder, pepper, garlic and thyme.

2 Cover the pan with a lid and simmer for 30 mins until the rice is tender and almost all the liquid has been absorbed. Stir in the prawns and parsley, cook briefly to heat through, then serve.

PER SERVING 396 kcals, fat 8g, saturates 1g, carbs 55g, sugars 15g, fibre 9g, protein 20g, salt 1.3g

Mexican bean soup with shredded chicken & lime

You can make a veggie version

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