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Tomato baked rice
This delicately flavoured Mexican rice complements simple fish dishes - or try adding prawns to this recipe to make it a satisfying main meal in its own right.
What you need
- 6 tsp vegetable oil
- 1 large onion, peeled and chopped
- 1 clove garlic, peeled and crushed
- 200 g long grain rice
- 60 ml tomato puree
- 750 ml water
- 1 chicken stock cube
- seasoning
- 175 g canned sweetcorn, drained
- 100 g frozen peas
Method
Heat the oil in a large saucepan. Add the onion and garlic and fry for 2 min until lightly browned. Add the rice and cook for 2 min.
Stir in the tomato puree until well mixed. Pour in the water and crumble over the stock cube.
Stir in the seasoning. Bring to the boil and reduce heat to a simmer. Cover and cook gently for 15 min, stirring occasionally.
Add the sweetcorn and peas. Cook for 5 min before spooning into a warmed serving dish. Serve immediately.
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Preparation 10 minutes Cook 24 minutes Total 34 minutes -
Energy 208 kcal/serving Fat 2.20 g/serving Carbohydrates 219.25 g/serving Glycaemic Index 50 Glycaemic Load 18.40 
Serving suggestion
Garnish with lemon slices and coriander.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 874 | 378 | 10475 | 8350 |
| Energy (kcal) | 208 | 90.5 | 2500 | 2000 |
| Protein (g) | 4.50 | 1.95 | ||
| Carbohydrate (g) | 36.9 | 16.0 | 345 | 275 |
| Fat (g) | 5.08 | 2.20 | 95 | 70 |
| Fat (saturated) (g) | 0.69 | 0.30 | ||
| Fibre (g) | 2.38 | 1.03 | ||
| Sodium (mg) | 229 | 99.5 | ||
| Salt (equivalent) (g) | 0.57 | 0.25 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 43.8 | 19.0 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.15 | 0.06 | 2 |
| Vitamin C (mg) | 10.2 | 4.40 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.51 | 0.66 | 10 |
| Zinc (mg) | 0.76 | 0.33 | 15 |
| Calcium (mg) | 25.2 | 10.9 | 800 |
| Folate (mcg) | 27.6 | 11.9 | 200 |
| Iron (mg) | 0.91 | 0.40 | 14 |
| Magnesium (mg) | 25.7 | 11.1 | 300 |
| Niacin (mg) | 1.50 | 0.65 | 18 |
| Pantothenic acid (mg) | 0.62 | 0.27 | 6 |
| Riboflavin (mg) | 0.08 | 0.03 | 1.6 |
| Phosphorous (mg) | 81.3 | 35.2 | 800 |
| Thiamin (mg) | 0.10 | 0.04 | 1.4 |
This recipe is:
- Low in fat
Demi-veg
Citrus free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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