Creole Rice with Crab

05:02 13 June 2010

Description

This recipe provides a fresh take on crab, using chilli and tomatoes to make the dish extra tangy.
45 minutes to prepare and cook. Serves 4.

Ingredients

2 tbsp (30 ml) extra virgin olive oil 1 onion, chopped 3 peppers (one of each colour - red, yellow, green), deseeded and diced 200g canned vegetable chilli 200g canned tomatoes 225g (8 oz) long-grain rice

600ml (1 pint) vegetable stock 1 teaspoon (5 ml) fresh chives, chopped 1 teaspoon (5 ml) fresh parsley, chopped A little low-sodium salt and freshly ground black pepper, to taste 212g can crab in brine, drained

 

Method

1. Heat the olive oil in a heavy-bottomed pan. Add the chopped onion and peppers and cook over a moderate heat for about 5 minutes until the vegetables are just softened.
2. Stir in the chilli, tomatoes and rice. Stir for a minute or two until the rice is shiny and coated in oil. Add the vegetable stock, bring to the boil then simmer for 25 minutes or until the rice is cooked.
3. Stir in the chives and parsley and season to taste with salt and pepper.
4. Roughly flake the crab into the rice mixture and heat through for a few minutes. Serve.

Canny fact:
You can find sustainable canned seafood at the supermarket.
 

Servings

4

Nutrition Information

Calories: 391
Protein: 19g
Fat: 12g
Of which saturates: 2.1g
Carbohydrate: 55g
Fibre: 0.7g

This recipe and image is copyrighted to Canned Food UK.