Serves 4
Ready in about 25 minutes
Freezer Friendly
Syns - Extra Easy ½
Ingredients
300g dried long-grain rice
Fry light
3 eggs, lightly beaten and seasoned with salt and pepper
500g pork stakes, all visible fat removed, cut into small cubes
1 red and 1 yellow pepper, deseeded and cut into thin strips
1 large carrot, peeled and cut into thin matchsticks
50g beansprouts
8 spring onions, cut into lengths
2 garlic cloves, finely chopped
2cm piece fresh root ginger, peeled and finely grated
4 tbsp light soy sauce
1 level tbsp sweet chilli sauce
A small handful of fresh coriander, finely chopped, to garnish
1 lime, sliced, to serve
Method
1. Cook the rice according to packet instructions, drain and set aside.
2. Meanwhile, place a large wok or frying pan sprayed with Fry Light over a medium heat. Add the eggs and swirl the pan to form a thin omelette. Cook for 2 minutes, flip and cook for a further minute. Transfer to a clean surface, roll up and cut into thin strips. Cover and set aside.
3. Wipe out the pan with kitchen paper and spray with a little more Fry Light. Place over a high heat and stir-fry the pork for 5-6 minutes, or until cooked through. Transfer to a plate using a slotted spoon, cover and set aside.
4. Return the pan to the heat and stir-fry the peppers, carrot, beansprouts and spring onions for 3-4 minutes. Add the garlic, ginger, cooked rice and pork and stir-fry for a further 2-3 minutes. Stir in the soy sauce and sweet chilli sauces and toss well. Divide between 4 bowls, top with the sliced omelette and chopped coriander, and serve with the lime slices.
Tampilkan postingan dengan label Dinner Recipes - Rice. Tampilkan semua postingan
Tampilkan postingan dengan label Dinner Recipes - Rice. Tampilkan semua postingan
Slimming World - Smoked Haddock and Pea Risotto
Serves 4
Ready in 55-60 minutes
Freezer friendly (only if fish is fresh)
Syns Per Serving - Free on Extra Easy
Ingredients
4 x 142g/5oz smoked haddock fillets
1.2 litres/2pt fish stock
1 large onion, peeled and finely chopped
1 large leek, washed and finely chopped
255g/9oz dried risotto rice
397g/14oz fresh or frozen peas
100g/3½oz fresh spinach leaves, roughly chopped
4 large eggs
Method
1. Place the haddock in a large saucepan of water and bring to the boil. Turn off the heat and allow the fish to sit in the water, covered, for 12-15 minutes. Drain and set aside.
2. Bring the stock to the boil in a large pan over a medium heat, then turn the heat down as low as it will go to keep the stock hot but without letting it reduce.
3. Place 198ml/7fl oz of the warmed stock in another large pan, add the onion and leek and cook for 3-4 minutes until they have softened. Add the rice and stir and cook for 2-3 minutes. Stir in the peas and spinach.
4. Pour in the hot stock, a ladleful at a time, and keep stirring until each ladleful is absorbed. Keep adding the stock, stirring as often as possible until the rice is al dente (tender but still retaining a bite) - this should take about 20 minutes.
5. Skin and flake the haddock into large bite-sized pieces and gently stir into the rice. Keep the risotto warm while you poach the eggs.
6. Divide the risotto between four plates, top each serving with a poached egg and serve immediately.
Slimming World - Salmon and Cucumber Sushi
Serves 4
Ready in 25 minutes plus chilling
Syns per serving - ½ Syn on Extra Easy
Ingredients
198g/70z sushi rice, rinsed thoroughly and drained
284/½ pint water
salt
¼ tsp artificial sweetener
57ml/2fl oz rice wine vinegar
2 large sheets dried sushi nori (seaweed sheets), cut into halves
57g/2oz wasabi paste (Japanese horseradish)
198g/7oz skinless salmon fillets, cut into strips 5mm/¼ in thick
½ medium cucumber, peeled, deseeded and cut into thin batons
½ red pepper, deseeded and cut into thin strips
dark soy sauce, to serve
Method
1. Place the rice in a saucepan with the water and bring to the boil. Cover and simmer for 7-10 minutes, then remove from the heat, leave covered and allow to cool.
2. When the rice is cool, place in a bowl, season with a pinch of salt and add the artificial sweetener and vinegar. Mix well.
3. Lay out the nori sheets on a work surface, shiny-side down, and spread a little of the wasabi paste onto each sheet. Spread a quarter of the rice mixture evenly over each sheet, leaving a clear 1cm/½ in gap at the top.
4. Divide the salmon strips, cucumber batons and red pepper strips between the nori sheets and roll them up tightly, using a sushi rolling mat (or aluminium foil). Place in the fridge for 30 minutes to chill, then cut each roll into six pieces.
Slimming World - Special Fried Rice
Serves 1
Ready in about 20 minutes
Extra Easy FREE
Ingredients
Fry light
2 rashers of lean bacon, all visivble fat removed
1oz/28g button mushrooms, roughly chopped
1in/2.5cm peice fresh root ginger, finely grated
2oz/57g green beans, trimmed and halved
1 small carrot, peeled and cubed
2oz/57g frozen peas
1 cooked chicken thigh, skin and bone removed, roughly shredded
8oz/227g cold, cooked long-grain rice
2oz/57g cooked, peeled prawns
1oz/28g beansprouts
1 tbsp light soy sauce
1 egg beaten
2 spring onions, finely sliced
Method
1. Spray a frying pan with Fry light and place over a medium heat. Add the bacon, mushrooms, ginger, beans, carrots and peas and stir fry for 2-3 minutes.
2. Turn the heat up to high. Stir in the chicken, rice, prawns and beansprouts and stir fry for 2-3 minutes, or until piping hot.
3. Stir in the soy sauce, then drizzel over the beaten egg. Sir fry for another 2-3 minutes, or until the egg is cooked and scrambled. Remove from heat, sprinkle over the spring onions and serve immediately.
Ready in about 20 minutes
Extra Easy FREE
Ingredients
Fry light
2 rashers of lean bacon, all visivble fat removed
1oz/28g button mushrooms, roughly chopped
1in/2.5cm peice fresh root ginger, finely grated
2oz/57g green beans, trimmed and halved
1 small carrot, peeled and cubed
2oz/57g frozen peas
1 cooked chicken thigh, skin and bone removed, roughly shredded
8oz/227g cold, cooked long-grain rice
2oz/57g cooked, peeled prawns
1oz/28g beansprouts
1 tbsp light soy sauce
1 egg beaten
2 spring onions, finely sliced
Method
1. Spray a frying pan with Fry light and place over a medium heat. Add the bacon, mushrooms, ginger, beans, carrots and peas and stir fry for 2-3 minutes.
2. Turn the heat up to high. Stir in the chicken, rice, prawns and beansprouts and stir fry for 2-3 minutes, or until piping hot.
3. Stir in the soy sauce, then drizzel over the beaten egg. Sir fry for another 2-3 minutes, or until the egg is cooked and scrambled. Remove from heat, sprinkle over the spring onions and serve immediately.
Slimming World - Chicken Fajitas Salad
Serves 4
Reading In About 20 minutes
Syns - Extra Easy 1 and a half
Ingredients
4 chicken breast fillets, cut into strips
2 tsp paprika
2 tsp ground cumin
Salt and freshly ground black pepper
Fry Light
3 mixed coloured peppers, deseeded and cut into strips
142g fat-free natural yogurt
Juice of 1 lime
2 x 250g pouches Uncle Ben's Express Mixed Pepper Rice
1 large cos lettuce, leaves torn, washed and dried
100g baby spinach
4 tomatoes, cut into wedges
half a cucumber, sliced
3 limes, halved, to serve
Method
1. Put the chicken strips in a bowl with the paprika and ground cumin. Season
2. Preheat a large, non-stick frying pan and spray with fry light. Add the peppers and stir-fry for 6-7 minute, until softened. Remove and put in a bowl. Keep warm
3. Spray the pan again and add the chicken strips. Cook for 5 minutes, stirring often
4. For the dressing, mix the natural yogurt and lime juice in a bowl and season. Cook the rice according to packet instructions.
5. To serve, put a layer of lettuce spinach on four places and spoon over the rice. Add he tomatoes, cucumber, peppers and chicken. Serve with the yogurt dressing and lime halves to squeeze over
Slimming World - Thai Duck Curry
Serves 4
Ready In About 25 Minutes
Syns - Extra Easy 2
Ingredients
Fry Light
1lb/454g skinless duck breast fillets, all visible fat removed and cut into cubes
2 shallots, sliced
6oz/170g butternut squash, peeled and cut into cubes
1 courgette, chopped
2 carrots, chopped
1 level tbsp Thai Taste Gang Ped Red Curry Paste
165ml can Blue Dragon Coconut Milk Light
284ml Chicken Stock
4 dried kaffir lime leaves
312g dried Thai fragrant rice
113g mangetout
113g bamboo shoots
1-2 tbsp nam pla (Thai fish sauce)
A handful of fresh coriander, chopped, to garnish
2 limes, halved, to serve
Method
1. Heat a large saucepan and spray with Fry Light. Add the duck and cook over a high heat for 1 minute, until browned. Remove and set aside.
2. Spray the same pan again with a little more Fry Light. Add the shallots, butternut squash, courgette and carrots and cook for 2 minutes, until slightly softened. Stir in the curry paste and cook for 30 seconds. Pour over the coconut milk and stock. Bring to a simmer, return the duck to the pan with the lime leaves, cover and cook over a low heat for 10 minutes.
3. Meanwhile, cook the Thai fragrant rice according to the packet instructions. Add the mangetout and bamboo shoots to the curry and cook for a further 3 minutes.
4. Remove the lime leaves from the curry and season to taste with the nam pla. Serve in bowls of rice, garnished with coriander and lime halves to squeeze over.
Slimming World - Tomato and Basil Risotto
Serves 4
Ready in about 40 minutes
Syns - Green FREE - Extra Easy FREE
Ingredients
Fry light
1 onion, finely chopped
2 celery sticks, finely chopped
2 garlic cloves, finely chopped
6 large, ripe vine tomatoes, finely chopped
340g risotto rice
568ml hot vegetable stock
salt and freshly ground black pepper
28g fresh basil leaves, finely shredded, plus a few extra leaves to garnish
large mixed salad, to serve
Method
1. Spray a deep-sided frying pan with fry light and place over a medium heat. Add the onion, celery and garlic and cook for 5 minutes with the lid on.
2. Stir in the tomatoes and continue to cook for a further 5 minutes over a high heat, uncovered. stir frequently.
3. Add the rice to the frying pan and stir well. Add half of the stock, then bring the rice and stock to a vigorous simmer and cover. Keep the remaining stock hot in a small pan over a very low heat. Continue to simmer the rice rapidly for 10 minutes, stirring once. Add the remaining stock, stir well and re-cover with the lid. Cook for 5 minutes without stirring.
4. Remove the pan from the heat, remove the lid and cover with a clean tea towel. Leave to stand for 5 minutes. Season and fold in the shredded basil. Serve in warmed bowls, topped with a few basil leaves, a twist of black pepper and a large mixed salad on the side.
Langganan:
Postingan (Atom)
