** Percentage Daily Values are based on a
2000 calorie diet. *Nutritional Data from USDA SR21 Database. Nutritional information is estimated and may vary.
1. Wash rice well under cold running water, place onion, garlic, red pepper
and oil into a large microwave safe bowl and cook on high for 13 minutes
then to stand for a further 5 minutes.
2.
Meanwhile, Gather a mixture of the following, depending on your tastes and
budget:
~ Fresh cleaned mussels
~ Fresh clean pipis
~ Fresh firm fish fillets cut into large strips
~ Squid tubes washed and scored with a sharp knife
~ Spicy sausages such as chorizos
~ Chicken breast cut into strips
Sprinkle the fish, prawns and squid with lots of lemon juice, olive oil and
salt and pepper.
3.
Heat the BBQ to searing and cook all the ingredients quickly (remember
seafood goes tough if overcooked).
4.
Pile the BBQ ingredients onto the hot rice, sprinkle over some chopped
fresh parsley and some chopped fresh tomato and serve.
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Dietary Notes:
This recipe is low-cholesterol with 1.5mg per serving
This recipe is high in Vitamin C with 21% of your daily recommended intake per serving.
Food Allergy Information:
This recipe contains potential food allergens and will effect people with Wheat, Gluten, Tomato, MSG, Poultry, Rice, Garlic, Onion, Olive Oil allergies.
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