Mixed with rice and plenty of vegetables, a small amount of succulent salmon and prawns goes a long way, making a good balance of protein and carbohydrate in this temptingly spicy, Louisiana-style dish. As an added bonus for the busy cook, it is cooked in just one pan and makes a complete meal on its own.
Use brown rice instead of white. It will take 30–40 minutes to cook and will need about 150 ml (5 fl oz) more stock. * For a pork and smoked sausage jambalaya, cut 200 g (7 oz) pork fillet (tenderloin) into thin strips and brown in 1 tbsp olive oil, then remove from the pan and set aside. Add 1 chopped red onion to the pan and cook for 5 more minutes, or until almost soft. Stir in the rice and cook for 2–3 minutes, then pour in 750 ml (1¼ pints) vegetable stock. Cover and simmer for 10 minutes. Stir in 1 can tomatoes with added peppers and basil, about 400 g, with the juice, and 200 g (7 oz) sliced courgettes. Cover and cook for a further 5 minutes. Return the pork to the pan together with 115 g (4 oz) sliced smoked sausage and cook, covered, for 5 more minutes or until all the liquid has been absorbed and the rice is tender. Serve sprinkled with 2 tbsp chopped parsley.
Prawns are low in fat and high in protein. They are also an excellent source of the antioxidant mineral selenium, which helps to protect the cardiovascular system. * Salmon provides vitamins B6 and B12 and the minerals selenium and potassium. * Of all types of rice, basmati has the lowest Glycaemic Index.
Excellent source of vitamin B12, vitamin C. Good source of copper, niacin, selenium, vitamin B6, vitamin E, zinc. Useful source of folate, iron, potassium, vitamin B1.