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简易版西班牙海鮮飯

海鮮飯是傳統西班牙特色菜。由於色彩鮮明,味道可口,廣受大小朋友歡迎。

4 servings / 1 hr

Prep 10 min / Cook 50 min

Ingredients
  • 1 tbsp (15 mL) olive oil
  • ½ lb (250 g) diced pork loin chop or pork tenderloin
  • 1 cup (250 mL) diced onion
  • 1 cup (250 mL) diced red pepper
  • 1 clove of garlic
  • 2 cups (500 mL) no added salt canned diced tomatoes, do not drain
  • ½ tsp (2 mL) paprika
  • ½ tsp (2 mL) turmeric
  • ½ tsp (2 mL) black pepper
  • 1/8 tsp (0.5 mL) salt
  • 1 1/3 cup (325 mL) water
  • 1 cup (250 mL) dry parboiled brown rice (the kind that cooks in 20 minutes)
  • 12 medium sized shrimp, peeled and deveined
Directions
  1. In a deep heavy bottomed sauté pan, heat oil over medium heat. Cook pork until no longer pink, about 10 minutes. Remove from the pan and set aside.
  2. In the same pan, add the peppers, onion and garlic to the pan and cook for 5 minutes. Remove from the pan and set aside with the pork.
  3. In the same pan, add the tomatoes, spices and water. Bring to a boil.
  4. Add the rice, pork and pepper mixture. Cover and simmer over low heat for 30 minutes.
  5. Stir in shrimp and cook for 10 minutes on low. Serve.
Nutritional info per serving (1 ½ cup / 375 ml)
  • Calories: 353
  • Protein: 20 g
  • Total fat: 9 g
    Saturated fat: 2 g
    Cholesterol: 63 mg
  • Carbohydrate: 48 g
    Dietary fibre: 5 g
  • Sodium: 147 mg
  • Potassium: 393 mg

    Recipe developed by Nadine Day, PH Ec. ©Heart and Stroke Foundation 2008.