Ingredients:
Shrimp,
deveined and shelled
Squid,
cut into rings
Shellfish,
if available
Lemon
juice, one large piece
Shallots
White
wine vinegar
Bell
peppers, large
Carrot
Green
peas
Corn
Brown
rice
Chicken
stock, low sodium
Dill
Preparation:
For the
peas and the carrots, you can buy them frozen and pre-cut. You will need an
oven for this so you should pre-heat it to 180°C.
The
first thing you need to do is to get the rice cooking. In this recipe, it is
important to cook the rice with chicken stock for the added flavor. Wash the
rice and place inside a rice cooker or a pot on low heat; cover with water plus
about a centimetre extra and allow to cook until fluffy. Set aside a portioned
amount of rice in a bowl.
Next,
wash the ingredients that need washing. Peel the shallots and chop them finely.
Chop the dill. Simmer the shellfish if you have them until they are completely
open. Take the bell peppers and cut them carefully right above the stem so that
you can have the rest of the vegetable intact. Make sure to remove all the seed
from inside the peppers.
In a
medium-sized pan, drizzle some olive oil and place on medium heat. When the oil
is hot enough, toss in the shrimp, squid, and shellfish into the pan and season
with a little salt and pepper. Continuously toss the ingredients so that they
don’t burn; seafood is very easy to overcook. When the shrimp has taken on an
orange hue, add the carrots, green peas, corn, and dill. Add a little of the
lemon juice. Lastly, add the rice and toss until the ingredients are evenly
distributed then remove the pan from the flame.
Transfer
the rice mixture into a bowl and allow them to cool a little. With a spoon,
scoop the mixture into the bell peppers, making sure to pack them in. Seal the
stuffed bell peppers with foil and place on a baking pan. Drizzle some olive
oil over them and place inside the oven for about 10 to 15 minutes. Enjoy!
This is an excerpt from the book: The Easy Diabetes Diet Plan Cookbook
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