Have a Rice Day!

Jambalaya, New Orlean’s favourite paella, dates back to the 18th century, when it was served as slave food. This hearty and comforting rice dish can be made with any number of meats, such as duck, chicken, ham or sausage. In this bariatric-friendly recipe I have used turkey sausage and, for authenticity, some cooked peeled King prawns. It’s perfect for autumn eating now that the chillier weather has set in.

 

JAMBALAYA

Ingredients

Fry Light olive oil spray

2 onions, chopped

2 sticks celery, chopped

1 green pepper, cored and chopped

11/2 tsp Cajun spice mix

200g long-grain brown rice

400g can chopped tomatoes

1/2 tsp Tabasco sauce

250ml hot chicken or vegetable stock

200g cooked turkey sausage, sliced

100g cooked, peeled King prawns

salt and freshly ground black pepper

Method

1.  Heat a large pan and spray with Fry Light. Add the onions, celery, green pepper and Cajun spice mix. Cover and cook for 5 minutes, stirring occasionally.

2.  Add the rice, tomatoes, Tabasco, stock and sausages, mixing well. Bring to the boil, cover, reduce the heat and cook until the rice is tender, about 35-40 minutes. Add a little boiling water towards the end of the cooking time if the mixture cooks a little dry.

3.  Add the prawns and salt and pepper to taste, mixing well. Cook for 1-2 minutes then serve at once.

SERVES 4

WLS PORTION: 1/2

CALORIES:  330

PROTEIN:  19.2g

CARBOHYDRATE:  49.6g

FAT:  6.4g

Image copyright of Bariatric Cookery (UK) Ltd
Fry Light sunflower oil spray