2 tbspn MCT Oil
1 large red onion finely chopped
1 clove garlic crushed
2 rashers bacon finely chopped (use low fat bacon – then remove any visible fat)
1 1/2 cups long grain rice
1 red capsicum diced
150g ham chopped (again use low fat ham – and remove any visible fat)
425g can tomatoes chopped
425g can pureed tomatoes
1 tspn Worcestershire sauce
dash Tabasco sauce
1/2 tspn dried thyme leaves
1/2 cup chopped fresh parsley
50g cooked, peeled small prawns
4 spring onions, finely sliced to garnish
Heat the oil in a large saucepan over medium heat. Add the onion, garlic and bacon and cook,
stirring, for 5 minutes or until soft. Stir in the rice and cook for 2 minutes. Add the capsicum, ham,
tomato, pureed tomato, sauces and thyme and stir for 1 minutes. Bring to the boil, then reduce the
heat to low. Cook covered for 40 minutes or until the rice is tender. Stir in the parsley and prawns
and cook until heated through. Season and serve, garnished with the spring onion
1 large red onion finely chopped
1 clove garlic crushed
2 rashers bacon finely chopped (use low fat bacon – then remove any visible fat)
1 1/2 cups long grain rice
1 red capsicum diced
150g ham chopped (again use low fat ham – and remove any visible fat)
425g can tomatoes chopped
425g can pureed tomatoes
1 tspn Worcestershire sauce
dash Tabasco sauce
1/2 tspn dried thyme leaves
1/2 cup chopped fresh parsley
50g cooked, peeled small prawns
4 spring onions, finely sliced to garnish
Heat the oil in a large saucepan over medium heat. Add the onion, garlic and bacon and cook,
stirring, for 5 minutes or until soft. Stir in the rice and cook for 2 minutes. Add the capsicum, ham,
tomato, pureed tomato, sauces and thyme and stir for 1 minutes. Bring to the boil, then reduce the
heat to low. Cook covered for 40 minutes or until the rice is tender. Stir in the parsley and prawns
and cook until heated through. Season and serve, garnished with the spring onion
Little Leakers
Jambalaya