Pulao Rice Prawns and Mango Pana Cotta - High Fibre

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Pulao Rice Prawns – prawns are a rich source of low calorie protein, cardamom herb is helpful in reducing gas in the digestive system

High fibre (makes 4 serves) 3-4 grams of fibre per serve. (click here to view the low fibre / low residue recipe alternative)


270 grams of rice soaked in water for 30 minutes before cooking

20 fresh deveined shelled prawns

1 brown onion peeled and chopped

3 tablespoons of extra virgin olive oil

500ml of water

200ml coconut milk

3 cardamoms

2 cloves

2 bay leaves

Black pepper

Himalayan salt

Garam masala powder

Red chilli powder 1 teaspoon

Turmeric powder ½ teaspoon

¼ cup of chopped coriander


Heat olive oil in a thick bottomed pan and add the spices clove, bay leaves, cardamoms and a generous few grinds of black pepper cook until fragrant 1-2 minutes

Add onion and fry until translucent add a pinch of salt

Add the prawns, chilli powder, garam masala, turmeric and mix well

Drain and add rice to the pan and mix well with 500ml of water and 200ml of coconut milk

Turn the heat down and simmer until the rice is completely cooked and soft

Toss through  fresh coriander just before serving

Serve with blanched snow peas


Mango Pana Cotta – mangoes are a rich source of lycopene which is a potent antioxidant having disease fighting properties

High fibre (makes 4 serves), 2-3 grams of fibre per serve. *Vegetarian (click here to view the low fibre / low residue recipe alternative) 


2 ripe mangos

1 packet of Hansells ® white chocolate or Madagascan Panna Cotta mix

Four tablespoons of walnuts crushed

250ml of pouring cream

250ml of milk

4 X 150ml jelly moulds


Place milk and cream into a saucepan

Sprinkle the panna cotta mix over the saucepan heat the mixture stirring continuously and then turn down to simmer gently for 2 minutes – continue stirring

Take off the heat and cool

Place crushed walnuts at the base of each mould

Pour the mixture on top of the walnuts evenly into each mould

Chill for two to three hours until set

When set

Peel and blend one mango and peel and chop the other

Smear mango pulp on a small serving plate and turn the moulded Panna Cotta out on top of the pulp

Place fresh mango cubes on and around the moulded Panna Cotta