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Home / Recipes / Vegetable and rice ragout with mussels

Vegetable and rice ragout with mussels

Vegetable and rice ragout with mussels
Dinner

Low Gi Recipe Logo

SERVES:
6
DIFFICULTY:
Easy
PREP TIME:
25 minutes
COOK TIME:
20 minutes

Ingredients

  • 2 Pouches microwavable SunRice Low GI white rice
  • 1/2 cup Olive oil
  • 1 Large eggplant, cut into chunks
  • 3 Medium zucchini cut into chunks
  • 1 Large red capsicum, cut into chunks
  • 1 Large onion, chopped
  • 4 Large Roma tomatoes, chopped
  • 4 Plump garlic cloves, crushed
  • 1 1/2 cups Water
  • 1.5 kg Mussels, scrubbed, tufts removed (NOTE: prawns, fresh salmon chunks or shredded cooked chicken can be used)
  • 1/2 cup Chopped fresh green herbs
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Method

  • Cook the rice according to instructions on-pack.
  • Heat the oil in a large sturdy pan. Add the eggplant, zucchini, capsicum, onion, tomatoes, garlic and salt and pepper to taste.
  • Cook over a moderate heat stirring occasionally until the vegetables start to soften. Add the rice with the water and bring to a gentle simmer.
  • Add the mussels, cover the pan with a lid and cook for about 5 minutes or until the mussels open.
  • Scatter with herbs and serve immediately.

Notes

Energy per serve: 1840kJ
Gi Estimate: Low
 

Nutritional information (per serve)

Calories: 440kcal | Carbohydrates: 40g | Protein: 7g | Fat: 26g | Cholesterol: 40mg | Sodium: 25mg | Potassium: 715mg | Fiber: 8g | Sugar: 9g