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A month of MEALS
– WEEK 4 –
TUESDAY PORK JAMBALAYA Serves 4 1 tbsp olive oil 1 onion, diced 1 red pepper, deseeded and finely chopped 1 garlic clove, crushed 2 tsp Cajun seasoning 170g chorizo sausage, thickly sliced 350g pork chops, thickly sliced 450ml chicken stock 1 x 400g tin of chopped tomatoes 400g long-grain rice 1 Heat the oil in a large saucepan over a mediumhigh heat. Add the onion and pepper and cook, stirring, for five minutes or until soft. 2 Add the garlic and seasoning. Cook for a further minute, or until fragrant. 3 Add the chorizo and pork and cook for five minutes until lightly browned. 4 Pour the stock, chopped tomatoes and 250ml of cold
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water into the saucepan. Bring to the boil. 5 Add the rice and reduce the heat to low. Cover with the lid and simmer for 10 minutes. 6 Remove the lid and simmer for a further 10 minutes, or
until the liquid has absorbed and the rice is tender. Per Serving 777kcals, 30.1g fat (8.7g saturated), 90g carbs, 6.3g sugars, 35.7g protein, 3.6g fibre, 1.32g sodium
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31/05/2013 14:48
