Recipe highlights Serves: 4
- Good source of fibre, folate, iron
- Suitable to microwave
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Nut free
- Low salt
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- 1 cup quick-cooking brown rice
1 X 250g packet frozen broccoli, yellow bean and capsicum mix
1 tablespoon canola oil
1 onion, chopped
1 teaspoon cajun spice mix
1 X 425g can tomatoes and herbs
1 X 300g can red kidney beans, drained and rinsed
1. Cook the rice according to the directions on the packet. Drain and set aside.
2. Meanwhile, steam the frozen vegetables or cook them in the microwave until tender. Set aside.
3. Heat the oil in a large saucepan, add the onions and spice mix and stir-fry over a high heat for 2 minutes.
4. Add the steamed vegetables, tomatoes and kidney beans and bring the mixture to the boil. Reduce the heat slightly and cook until the liquid reduces and thickens, 3 to 4 minutes.
5. Stir in the rice and cook over a low heat until heated through, about 5 minutes.
Notes: This dish is easily varied. Replace the beans with diced ham, cooked chopped barbecued chicken or peeled prawns.
If you are preparing food for people on a gluten-free diet, always check the ingredients on all food labels, especially any prepared items like sauces.
For a fresh touch, serve with a crisp green salad. A mixture of cos lettuce, endive, watercress and sliced spring onions drizzled with the dressing used in Lime dressed salad complements this dish well.
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Source: Lifetrack (1999), Eat! Enjoy! The Lifetrack cookbook, Melbourne.
This recipe was orginally published as:
Recipe publication date on: 07/24/2001
Last reviewed on: 14/11/2013