03
Aug
2018

Smoky African rice and Lemony chicken soup– delicious Winter treat- Low Fibre

Rate this item
(1 Vote)

 Two tasty Winter treats.

Smoky African rice

Low fibre

(makes 4-6 serves) approximately 2-3 grams of fibre per serve

*Vegetarian, vegan

Ingredients

400 grams of white basmati rice

200 mls of pasata

½  peeled and chopped *red onion

1 teaspoon garlic powder

¼  chopped medium red capsicum (skin off)

4 tablespoons of extra virgin olive oil

70 grams of tomato puree

3 bay leaves

1 flat powder teaspoon of  each of the following

Paprika and cumin

Pinch of black pepper

Pinch of chilli

4 tablespoons coconut oil

2 *plantains (*swap for banana if low residue), peeled and chopped into round slices

Salt

Method - Rice

Rinse rice and soak for 20 minutes

Par boil for 5 minutes and drain

Blend red capsicum, pasata, garlic powder, half red onion, chilli, cumin, paprika, black pepper powder until a smooth spice mix

Heat oil in a large heavy bottomed saucepan on medium 

Add blended capsicum spice mix to the pan with a pinch of salt, cook for a few minutes until fragrant, then add tomato puree to warm through add bay leaves cook for 5 minutes

Add drained rice, mix the sauce through add 1 cup of water and simmer for 8 minutes until rice is soft adding more water if needed

Remove bay leaves cover to keep warm and set rice aside

Method - plantains

In a clean pan heat coconut oil and add plantains, cook until golden on either side

Serve plantains on top of rice

*may cause wind and bloating for ostomates


Lemony chicken soup – yummy winter winner

Low fibre

(makes 2 serves) approximately 2-3 g (3-4 with bread) grams of fibre per serve

Ingredients

400 grams of free range shredded chicken

¾  cup of barley pearls

3  litres of organic chicken stock

400 gram tin of cannellini beans

2 cups of shredded cavolo nero or curly kale

3 tablespoons of lemon juice

3 teaspoons of lemon rind

3 tablespoons of extra virgin olive oil

2 large carrots julienned

4 peeled crushed garlic cloves

1 large peeled and finely chopped brown onion

¼ cup of chopped continental parsley

Method

Heat olive oil in a heavy bottomed pan on a medium heat, stir fry shredded carrots, add the teaspoon of asafoetida and cook carrot until softening, add chicken stock and simmer for 10 minutes.

Meanwhile cook orzo drain and set aside

Add chicken and lemon rind to soup simmer for 5 minutes and add baby spinach and orzo warm through 3 minutes

Take off the stove and add chopped parsley and lemon juice stir through and serve immediately

Serve with crusty white sourdough bread