Red Pepper One Pot Wonder

Red Pepper One Pot Wonder: Red peppers are called a superfood for a reason. They contain 300% of your required vitamin c intake (twice that of green peppers) which is not only a powerful antioxidant but also helps with the absorption of iron.

They are also a great source of vitamin B6 which is a natural diuretic to prevent bloating and helps to break down and digest proteins, and form red blood cells.

Healthy Recipe – Red Pepper One Pot Wonder

Serves 4

Ingredients:

1 onion diced

2 cloves of garlic

2/3 cup brown rice OR 1 cup (250mls) rice (CARB is optional)

2 fish stock cubes (makes 1.5-2 litres)

1 lemon (zest and juice)

1 red pepper

1 bunch asparagus

100g white fish (eg cod, haddock, halibut, sole, seabass)

100g prawns

1-2 dessertspoons  low fat crème fraiche OR Philadelphia Light

1 cal spray

Method:

Spray wok or pot with 1 cal

Sauté onion and garlic for 2-3 minutes

Add rice followed gradually by fish stock

Gradually bring to the boil, then simmer for 15 mins stirring regularly

Add lemon juice and vegetables (chopped)

Boil for further 5 minutes

Add fish mix and poach for 15-20 minutes

Mix in crème fraiche or cheese to thicken. Stir well.

 

Blog Post by Claire Jackson