RECIPE OF THE MONTH

PILAFF WITH PLAICE.

Serves two

Ingredients
175g (6oz) brown rice.
600ml (1 pint) water.
1 small onion, chopped.
Pinch turmeric or mild curry powder.
1 courgette.
1 tbsp sunflower seeds (optional).
Salt and freshly ground black pepper.
1 small red pepper.
350g (12oz) plaice fillets, cut into strips.

Method
Place rice, water, onion and turmeric in a large saucepan.
Bring to the boil, cover and simmer for 20 minutes.
Add the courgette, red pepper, plaice and seasoning.
Cook for a further 5 minutes or until fish is cooked and water absorbed.
Scatter sunflower seeds over before serving.

Nutritional Information (per serving)
Calories: 530
Protein: 40g
Carbohydrate: 76g
Fat: 9.5g
Fibre: 3.1g

EARLIER RECIPES

BEANS 'N' RICE.

This is a healthy combination which can be found in many West Indian and American diets. You can use either red, white or black beans. You could also spice it up and adapt it to your own taste.

Serves two

Ingredients
1tbsp (15ml) oil.
1 onion, chopped.
1 green chilli, chopped finely.
175g (6oz) rice.
1 large tomato, chopped.
450ml (3/4 pint) stock.
400g (15oz) tinned beans (e.g. red kidney beans, borlotti beans or black beans).
25g (1oz) creamed coconut.
1 tbsp chopped corriander or parsley.

Method
Heat oil in pan.
Add onion and cook for 5 minutes.
Add chilli and rice, stir well for 2 minutes.
Add tomato and stock.
Bring to boil, cover and simmer for 15 minutes.
Add cooked beans and cook for a further 5 minutes.
Gradually stir in creamed creamed coconut until melted, followed by
corriander or parsley.

Nutritional Information (per serving)
Calories: 637
Protein: 23g
Carbohydrate: 112g
Fat: 13.9g
Fibre: 12.8g



Home 1-2-1 Group Sessions Fitness Benefits About Us Contact Details Sport Specific Monthly Recipe	RECIPE OF THE MONTH PILAFF WITH PLAICE. Serves two Ingredients 175g (6oz) brown rice. 600ml (1 pint) water. 1 small onion, chopped. Pinch turmeric or mild curry powder. 1 courgette. 1 tbsp sunflower seeds (optional). Salt and freshly ground black pepper. 1 small red pepper. 350g (12oz) plaice fillets, cut into strips. Method Place rice, water, onion and turmeric in a large saucepan. Bring to the boil, cover and simmer for 20 minutes. Add the courgette, red pepper, plaice and seasoning. Cook for a further 5 minutes or until fish is cooked and water absorbed. Scatter sunflower seeds over before serving. Nutritional Information (per serving) Calories: 530 Protein: 40g Carbohydrate: 76g Fat: 9.5g Fibre: 3.1g EARLIER RECIPES BEANS 'N' RICE. This is a healthy combination which can be found in many West Indian and American diets. You can use either red, white or black beans. You could also spice it up and adapt it to your own taste. Serves two Ingredients 1tbsp (15ml) oil. 1 onion, chopped. 1 green chilli, chopped finely. 175g (6oz) rice. 1 large tomato, chopped. 450ml (3/4 pint) stock. 400g (15oz) tinned beans (e.g. red kidney beans, borlotti beans or black beans). 25g (1oz) creamed coconut. 1 tbsp chopped corriander or parsley. Method Heat oil in pan. Add onion and cook for 5 minutes. Add chilli and rice, stir well for 2 minutes. Add tomato and stock. Bring to boil, cover and simmer for 15 minutes. Add cooked beans and cook for a further 5 minutes. Gradually stir in creamed creamed coconut until melted, followed by corriander or parsley. Nutritional Information (per serving) Calories: 637 Protein: 23g Carbohydrate: 112g Fat: 13.9g Fibre: 12.8g