Portuguese Style Rice
A copy of that famous Portuguese chicken chain rice dish
Equipment
- Sharp knife
- chopping board , or you can use a plate
- Large wide lidded pan , if you do not have a lid, you can cover with foil
- Measuring spoons or a teaspoon
- Scales
Ingredients
- 1 tbsp oil
- 1 red onion you can also use a standard onion
- 2 peppers, chopped I used red and yellow to give colour
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 tsp turmeric
- 1/2 tsp chilli flakes increase to 1 tsp if wished
- 1 garlic clove, crushed or use 1 tsp garlic paste
- 250 g brown rice or use white/basmati rice if wished
- 500 ml vegetable stock
- 100 g frozen peas
- OPTIONAL: lemon wedges and roughly chopped parsley to serve
Instructions
- Add the oil to a large pan on medium heat. Stir in the onions and peppers cooking for 5 mins to soften.
- Stir in the spices and garlic then rice stirring to coat the veg and rice. Pour in the stock, bring to a boil then turn to a simmer, cover and cook for 10 - 15 mins until all of the stock is absorbed (brown rice will take about 20-30 mins).
- Stir in the peas, allowing to cook for a few minutes. Serve with a lemon wedge and parsley.
Notes
Brown rice retains the bran layer and cereal germ which offers most of the nutrients; insoluble fibre, vitamin B1, magnesium and phosphorous amongst others. Starchy complex carbohydrates help to boost levels of serotonin in the brain which helps to regulate sleep and mood. Magnesium also helps to reduce stress and relaxes muscles (including the lungs so it may help to relieve the symptoms of asthma).
Peppers are a rich source of vitamin A supporting healthy eyes and skin, vitamin C to boost immunity and wound healing and vitamin B6 and again have anti-cancer properties. Red peppers have 14 times more beta carotene (an antioxidant) than green. Beta carotene works with vitamin C to destroy harmful free radicals which destroy cells and potentially cause problems such as heart disease and cancer. Like tomatoes, peppers are best eaten with a little fat as this helps the body to absorb the fat soluble nutrients.
Peas are packed with several B vitamins (including folate), vitamin C, iron, phosphorous and manganese as well as a great source of soluble fibre. Peas contain more protein than any other vegetable, so are a good choice for vegetarians. Research has shown that folate levels are often low in people with depression and anxiety so peas may help with this.
This recipe also contains cumin, turmeric and paprika which are anti-inflammatory, antibacterial, help digestion and contain valuable antioxidants that may be cancer preventative.