Bev's Happy Owls


NO Count (9sp per serving on a counting day) serves 6

1teaspoon saffron threads
2cubes Vegetable or chicken stock cubes, dissolved in 1.2 litres boiling water
Calorie controlled cooking spray
1 cloves garlic, crushed
1 large onions, chopped
1 medium red peppers, deseeded and chopped
350g Brown Rice, dry, brown or wild
225g squid, raw, rings
350g king prawns, Raw, in shells
350g roast chicken (breast)
2 tablespoons parsley, fresh, chopped
1 tablespoons lemon juice
50g petit pois, boiled, or garden peas
1 pinch salt, and freshly ground pepper

Add saffron strands to hot stock. Infuse for 10 - 15 minutes.

Heat a very large frying pan or wok. Spray with low fat cooking spray. Add garlic, onion and pepper. Cook, stirring, for 3-4 minutes, until softened.

Add rice to frying pan or wok and stir-fry for 1 minute. Pour in stock, bring to the boil, then reduce heat and simmer for 10 minutes.

Add all remaining ingredients, stirring well. Cook gently, without a lid, for about 20 minutes until the liquid has been absorbed and the rice is tender, stirring occasionally. Add a little extra liquid if needed.

Check seasoning, then serve.