FreeFrom Broccoli with Rice and Water Chestnuts
Wheat, gluten, corn, egg, nightshade & nut free; can be dairy or soya free
An unusual vegetarian dish which can be eaten on its own or served as a vegetable.
2 tbsp olive oil
2 medium onions, finely chopped
200g / 7oz brown or red Camargue rice
1.6 litres/ 54fl oz gluten/wheat-free vegetable stock
1 x 220g tin / 8oz can water chestnuts, drained and sliced
2 tbsp gluten-free wholegrain mustard
2 tbsp plain sheep’s, goat’s or soya yogurt
400g / 14oz small fresh broccoli florets
sea salt and freshly ground black pepper
Heat the oil and gently cook the onions till they soften. Add the rice and the stock. Bring to the boil and simmer briskly for 20-30 minutes or until the rice is soft and the liquid absorbed.
Drain the water chestnuts, slice in half and add to the rice.
Mix the mustard with the yogurt and mix into the rice. Season to taste with salt and pepper.
Blanch the broccoli florets for 2 minutes in boiling water then mix into the rice mixture. Serve at once.
Serves 4 - per portion
336cals - 11g protein
9g total fat - 1.5g sat / 5g mono / 2g poly
56g carbohydrate of which 10g sugar
6.5g fibre - 340mg sodium / 0.9g salt
Good Source of: Vitamins B1, B6, C, folate, magnesium, iron, copper & zinc
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