THE FITBUG RECIPE BOOK

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Tomato, Prawn and Spinach rice

This tasty rice dish is simple to make and a great after work meal. You can use basmati rice instead of brown if preferred - the prawns and lemon juice lower the G.I. content of the dish making it a great source of slow release energy.

Serves 2.

Nutrition Buzz

Prawns are a great source of low fat protein. Brown rice is a good source of fibre and B vitamins. Cooked tomatoes are a source of lycopene, a powerful antioxidant which can help to prevent free radical damage.

Ingredients

• 1 tbsp olive oil
• 1 large white onion, thinly sliced
• 1 tsp garlic paste/ 1 clove of garlic, crushed
• 6 fresh tomatoes, diced
• small tin (half large tin) chopped tomatoes
• 0.5 tsp mild chilli powder
• 2 tbsp tomato puree
• 200g fresh spinach leaves
• juice of half a lemon
• 200g king prawns
• pinch salt, freshly ground black pepper
• 100g quick cook brown or basmati rice
• Handful fresh chives
• 2 desert spoons half fat sour cream (optional)

How to:

• 1. Bring a large pan of salted water to the boil and cook the rice according to pack instructions.
• 2. Whilst the rice is cooking heat the oil in a large heavy based frying pan and gently fry the sliced onion until golden. Add the garlic and cook for 2-3 minutes. Season the prawns with black pepper and add to the pan and cook gently for a further 2-3 minutes.
• 3. Add the fresh tomatoes and cook over a low heat until they have softened. Add the tinned tomatoes, chilli powder and tomato puree and stir well. Bring to a simmer and add the spinach a handful at a time, until it had all been added. Add the lemon juice and season to taste adding more chilli if necessary. Keep warm over a low heat.
• 4. When the rice is cooked, drain, rinse and add to the frying pan containing the sauce, stir well to combine all ingredients and heat through thoroughly. Add the chives and pile the rice into bowls. Top with a wedge of lime and a spoonful of creme fraiche.

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