This makes enough for two portions. Cooking time approx 45 mins. Protein (50g per serving).
250g cooked frozen jumbo prawns (40g protein)
1 x red pepper
1 x yellow pepper
1 x Courgette
1 x aubergine
1 x red onion
400g chopped tomatoes
1/2 cup of peas
1 cup brown rice
1/2 bag of fresh spinach
2 x pork loin steaks (30g protein each, 60g total)
Smoked paprika
1 teaspoon fennel seeds
Extra virgin olive oil
Olive oil
Put the brown rice on to boil.
Chop all of the veg into fairly big chunks and place it into a very large saucepan or frying pan, along with the spinach. Add enough extra virgin olive oil to coat, cover in lots of paprika (to taste) and cook on a medium heat. Stir frequently.
Dice the pork into small cubes. Put a couple of good glugs of olive oil into a small frying pan with 2 to 3 teaspoons of smoked paprika and a pinch of ground fennel seeds. As the pork and coat well before placing on a medium to high heat. Cook until brown, then spoon the pork pieces into the pan containing the veg, leaving the oil behind. Add the chopped tomatoes to the mix and stir well.
When the rice is done, drain and add to the pan containing the veg and pork. Mix well.
Add the frozen prawns. These should be pre cooked, do the just need to be heated, so will not require much coming time.
Once the prawns are fully defrosted and hot throughout, remove from heat and serve.
If you want more protein per serving, add another pork loin steak. Pork loins are extremely high in protein, low in fat and are fairly inexpensive. You can usually pick up a pack of 6 loins for under £5 or $8.
The ingredients listed above are half the amounts purchased. The veg usually comes in packs that mean you can get 4 servings out of the purchase, making the cost per meal about £3 or $4.50 thereabouts.
250g cooked frozen jumbo prawns (40g protein)
1 x red pepper
1 x yellow pepper
1 x Courgette
1 x aubergine
1 x red onion
400g chopped tomatoes
1/2 cup of peas
1 cup brown rice
1/2 bag of fresh spinach
2 x pork loin steaks (30g protein each, 60g total)
Smoked paprika
1 teaspoon fennel seeds
Extra virgin olive oil
Olive oil
Put the brown rice on to boil.
Chop all of the veg into fairly big chunks and place it into a very large saucepan or frying pan, along with the spinach. Add enough extra virgin olive oil to coat, cover in lots of paprika (to taste) and cook on a medium heat. Stir frequently.Dice the pork into small cubes. Put a couple of good glugs of olive oil into a small frying pan with 2 to 3 teaspoons of smoked paprika and a pinch of ground fennel seeds. As the pork and coat well before placing on a medium to high heat. Cook until brown, then spoon the pork pieces into the pan containing the veg, leaving the oil behind. Add the chopped tomatoes to the mix and stir well.When the rice is done, drain and add to the pan containing the veg and pork. Mix well.
Add the frozen prawns. These should be pre cooked, do the just need to be heated, so will not require much coming time.
Once the prawns are fully defrosted and hot throughout, remove from heat and serve.
If you want more protein per serving, add another pork loin steak. Pork loins are extremely high in protein, low in fat and are fairly inexpensive. You can usually pick up a pack of 6 loins for under £5 or $8.
The ingredients listed above are half the amounts purchased. The veg usually comes in packs that mean you can get 4 servings out of the purchase, making the cost per meal about £3 or $4.50 thereabouts.
