Of which saturates: 2.1g
Canned crab meat is a tasty source of low-fat protein
Creole Rice with Crab
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.
|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
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.
You can find sustainable canned seafood at the supermarket.