Seafood & stirfry Paella

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This month’s recipe is by registered dietitian, Retha Harmse.

A classic Spanish rice dish with a healthier twist. We used wholegrain brown rice, added extra veggies but kept the delicious prawns, calamari, mussels, clams and shrimp and loaded with flavour.
This delicious recipe is very filling, has a low glycaemic index and is high in Omega 3 and unsaturated fatty acids.

Serves: 4
Preparation & Cooking: 40 min

Ingredients:
• 1 tbsp olive oil
• 1 large onion, chopped
• 1 clove garlic, minced
• 1 cup wholegrain brown rice
• 1 can chopped tomatoes
• 2 cups low-sodium vegetable stock
• 1 tbsp hot sauce (eg Tabasco or Sriracha sauce)
• 2 tsp paprika
• 1 tsp saffron (optional)
• 500g mixed seafood mix
• 300g chopped cabbage (red and white cabbage), spinach, carrots or any other veggie of choice
• Salt and pepper to taste
• Spring onions, chopped (for garnish)

Instructions:

  1. To a paella pan, add the oil and onion and cook for 2 minutes until the onion becomes translucent and soft. Add the garlic and cook for another minute.
  2. Add the uncooked rice and can of tomatoes to the pan and stir well. Let the rice cook in the sauce from the tomatoes for about 5 minutes.
  3. Add the vegetable stock, hot sauce, paprika, saffron and season with salt and pepper if needed. Stir everything together and cover with the lid.
  4. Cook for roughly 15 minutes or until most of the liquid has been absorbed by the rice. The rice will not be cooked through at this time.
  5. Meanwhile, roughly chop your vegetables of choice to resemble a shredded stir-fry.
  6. Turn down the heat and stir the rice around a bit. Add the vegetables and seafood mix and gently fold it in. Cover with a lid again and cook for another 10 minutes (if using mussels or clams in the shell, this cooking time will be until the mussels and clams open).
  7. Turn off the heat and garnish with chopped spring onions.

Nutrition information per serving:
• Energy 1685 kJ
• Protein 26.7
• Carbohydrate 52g
• Of which total sugar 11.1g
• Total fat 6.8 g
• Of which saturated fat 0.9 g
• Dietary fibre 7.6 g
• Total sodium 970 mg
• GI (estimated) 52

Veggie Burger

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We love this veggie burger recipe. The lettuce leaf is a perfect low kilojoule & low carb ‘roll’! The burger includes sweet potato, butternut, almonds and lentils! Our dietitians say… Sweet potato is a low GI alternative to regular potato with a high soluble fibre & vitamin A content. Lentils contain a combination of protein, carbs, fibre, minerals, folate & vitamin B. Legumes’ low glycaemic index keeps you full for longer!

Avo is a low sugar fruit & high in healthy mono-unsaturated fat. It’s a power house of vitamins & minerals like folate, potassium & lutein (good for eyesight).

RECIPE

Makes 6 burgers

Ingredients

350g butternut cubes

350g sweet potato cubes

150g lentils, cooked

2ml ground cinnamon

2ml ground nutmeg

30ml extra virgin olive oil

Salt & pepper

1/2 cup ground almonds

1 whole ice berg lettuce

How to make it

  • Preheat the oven to 180°C.
  • Add butternut, sweet potato & oil in a roasting tray.
  • Sprinkle cinnamon, nutmeg, salt & pepper.
  • Roast in the oven for 30min, until soft.
  • Leave buternut & sweet potato to cool.
  • Mix lentils, veg & half the almonds in a bowl.
  • Mash the mixture together until even.
  • Taste and add more seasoning if necessary.
  • Split the mixture into 6 evenly sized balls.
  • Shape into burger patties & coat in the remaining almonds.
  • Drizzle oil into a non-stick frying pan on medium heat.
  • Fry the paties for 1min on each side until golden brown.
  • Put your burger paty on the middle of a whole ice berg leaf. Wrap your burger up in a letuce leaf & serve.

TIP: Add favourite burger toppings like guacamole, salsa & fresh sprouts

For more amazing recipes scroll through the blog or visit: http://www.adsa.org.za/Public/Recipes.aspx