In the Mood for Healthy Food by Jo Pratt

Author:Jo Pratt
Language: eng
Format: epub
Tags: In the mood for Healthy Food
ISBN: 9781848992771
Publisher: Watkins Media
Published: 2015-06-01T16:00:00+00:00

For the wild rice:

1 tbsp olive oil

1 onion, chopped

2 garlic cloves, crushed

1 bay leaf

250g/9oz/1¼ cups mixed wild and basmati rice

500ml/17fl oz/2 cups vegetable or chicken stock

150g/5½oz/3 cups baby spinach leaves

Preheat the oven to 180ºC/350ºC/gas 4. Lightly toast the caraway seeds in a dry frying pan over a medium heat for about 30–60 seconds until they become aromatic. Remove from the heat and lightly crush in a pestle and mortar. Leave to one side.

Combine the flour and 1 teaspoon of the paprika on a plate and season with salt and pepper. Toss the pork in the flour. Heat a large flameproof casserole over a high heat and add the oil. When the oil is shimmering hot, add the pork and fry for about 3–4 minutes until it is browned all over. Remove from the casserole using a slotted spoon and leave to one side.

Reduce the heat to medium-low and stir the onion and garlic into the casserole. Fry for about 8 minutes until softened, adding a splash of water to the pan to help prevent the onion from sticking. Add the red and green peppers, chilli, half of the crushed caraway seeds and the oregano. Continue to cook for a minute or so before adding the tomatoes, red wine vinegar and beef stock. Return the pork to the casserole and bring to a simmer. Cover with a lid and transfer to the oven for 1½ hours, stirring a couple of times during cooking.

To braise the rice, set a separate flameproof casserole or dish with a lid over a medium heat. Add the olive oil and when hot, gently sauté the onion for about 10 minutes until softened but not coloured. Add the garlic, bay leaf and rice and cook for a further minute, then add the stock and salt and pepper. Bring to the boil over a high heat and cover with the lid. Transfer to the oven for 20 minutes until the rice is tender and the stock has been absorbed. When cooked, stir in the spinach leaves until wilted.

Stir together the yogurt and the remaining paprika. Spoon over the cooked goulash, sprinkle with the reserved caraway seeds and serve with the braised wild rice.

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