Rich in vitamin C and dietary fibre, green asparagus adds crunch to this low-fat pilaf.
Ingredients
- Olive oil spray
- 1 brown onion, finely chopped
- 3 garlic cloves, crushed
- 300g (1 1/2 cups) Basmati rice
- 125ml (1/2 cup) white wine
- 300ml Massel salt reduced chicken style liquid stock
- 250ml (1 cup) boiling water
- 1 bunch asparagus, woody ends trimmed, cut into 3cm lengths diagonally
- 16 green large prawns, peeled leaving tails intact, deveined
- 2 tablespoons chopped fresh continental parsley
- 1 teaspoon finely grated lemon rind
- 1 tablespoon fresh lemon juice
- Lemon wedges, to serve
Method
- Step 1Heat a large saucepan over medium heat. Spray with olive oil spray to lightly grease. Add the onion and cook, stirring, for 5 minutes or until soft. Add one-third of the garlic and cook, stirring, for 1 minute or until aromatic.
- Step 2Add the rice to the pan and stir to coat. Add the wine and simmer until almost evaporated. Add the stock and water, and bring to the boil. Reduce heat to low. Cook, covered, for 10 minutes or until the liquid is absorbed. Stir in the asparagus. Set aside, covered, for 5 minutes to stand.
- Step 3Meanwhile, heat a large frying pan over high heat. Spray with olive oil spray. Add the prawns and cook, stirring occasionally, for 2-3 minutes or until prawns curl and change colour. Add the remaining garlic and cook, stirring, for 1 minute or until aromatic.
- Step 4Add the parsley, lemon rind and lemon juice to the rice mixture. Use a fork to separate the grains.
- Step 5Divide the rice mixture among serving bowls. Top with the prawns. Serve with lemon wedges.
- High carb
- Low fat
- Low kilojoule
Nutrition
1540 kj
Energy
1.5g
Fat Total
0.5g
Saturated Fat
2g
Fibre
25g
Protein
62g
Carbs (total)
All nutrition values are per serve
- Author: Chrrisy Freer
- Image credit: Rob Palmer & Mark O'Meara
- Publication: Australian Good Taste
0