This recipe is higher in fibre than the average risotto. It is soft-textured and a good source of calories and protein, so it's a great option fro people dealing with weight loss, constipation or a sore mouth, which are common cancer side-effects.
This recipe has been designed by Sarah James. It is taken from Eat Well During Cancer, our booklet helping you to cope with the side-effects of cancer.
- 300g brown rice
- 1 tablespoon vegetable oil
- 1 onion, diced
- 1 green pepper, sliced
- 1 clove garlic, finely diced
- 200g mushrooms, sliced
- 400ml reduced-salt vegetable stock (using 1 stock cube)
- 300g cooked turkey, shredded
- 160g peas or petit pois, frozen
- 40g grated parmesan cheese
- Freshly ground black pepper
- Small handful fresh parsley, chopped
- 55 minutes
- 5 A DAY:
- Place a large pan of water over a medium heat and bring the water to the boil. Add the rice and allow the water to come back to boil. Reduce the heat until the water is simmering, cover and allow to cook for 15 minutes, stirring occasionally to ensure the rice doesn’t stick. Remove from the heat, drain the rice and set aside until needed.
- Heat the oil in a large frying pan over a medium-high heat. Add the onion and pepper, and cook for 2–3 minutes, until softened. Then add the part-cooked rice, garlic and mushrooms; and cook for a further minute.
- Pour in half of the stock and stir well.
- Cook over a medium heat for 20–30 minutes, stirring often and adding the stock a little at a time until the rice has absorbed all the liquid. Cook until the rice is tender, adding hot water if necessary.
- Add the turkey, peas and parmesan, then cook for about 3 minutes until warmed through. Season with black pepper and garnish with parsley before serving.
A great way to use up Christmas leftovers! Instead of green pepper, try adding cooked brussels sprouts or parsnips