Ingredients

125 g (4 oz) wild rice 1 teaspoon olive oil 50 g (2 oz) celery, chopped
1/2 red pepper, cored, deseeded and diced
1/2 green or yellow pepper, cored, deseeded and diced 1 onion, chopped
1 rindless lean back bacon rasher, trimmed of fat 2 garlic cloves, crushed
2 tablespoons tomato purée 1 tablespoon chopped thyme
125 g (4 oz) long-grain rice 1 green chilli, deseeded and finely chopped
1 teaspoon cayenne pepper 1 tablespoon chopped canned pimientos (optional)
400 g (13 oz) can tomatoes, drained 300 ml (1/2 pint) Chicken Stock
150 ml (74 pint) dry white wine 250 g (8 oz) raw medium prawns or mycoprotein pieces
3 tablespoons chopped fresh coriander or parsley, to garnish
Prawns and other shellfish are generally low in fat and contain a small amount of omega-3 fatty acids. However, they contain a reasonable amount of cholesterol, but little appears to be absorbed by the body.

Instructions

1.Place the wild rice in a saucepan with water to cover. Bring to the boil and boil for 5 minutes. Remove the pan from heat and cover tightly. Leave to steam for about 10 minutes until the grains are tender. Drain.
2.Heat the oil in a large nonstick frying pan. Add the celery, peppers, onion, bacon and garlic. Cook, stirring, for 3-4 minutes until the vegetables are soft. Stir in the tomato purée and thyme. Cook for another 2 minutes.
3.Add the wild rice, long-grain rice, chilli, cayenne pepper, pimientos (if using), tomatoes, stock and wine. Bring to the boil. Reduce the heat and simmer for 10 minutes until the rice is tender but still firm to the bite.
4.Add the prawns or mycoprotein and cook, stirring occasionally, for 5 minutes, until the prawns have turned opaque. Spoon into large warmed bowls. Scatter with coriander or parsley and serve.
5.Accompany with crusty bread, if liked.

Prawns and other shellfish are generally low in fat and
contain a small amount of omega-3 fatty acids. However,
they contain a reasonable amount of cholesterol, but little
appears to be absorbed by the body.

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