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Ингредиенты
- 75 gm Water chestnuts, (3oz)
- 1 x 125 gram lon grain rice, cooked (4oz)
- 2 x Spring onions, sliced finely
- 175 gm Whiting, cooked and chopped (6oz)
- 250 gm Prawns, peeled and chopped (8oz)
- 1 Tbsp. Minced chervil and tarragon, mixed, or possibly 1 Tbsp. dry mixed herbs
- 2 x Egg whites, beaten lightly Soy sauce Pepper
Инструкции
- 1. Preheat the oven to Gas Mark 4/180 C/350 F. Cut the water chestnuts into julienne strips and add in these to the rice. Fold in the sliced spring onions, chopped fish and prawns, and finally the herbs.
- Mix thoroughly and season to taste with soy sauce and pepper. Then mix in the egg whites. Bake in the preheated oven for 15 min.
- NOTES : This gorgeous mix of chopped whiting, prawns and water chestnuts makes an original stuffing for aubergines; for hollowed-out tomatoes; or possibly for courgettes or possibly yellow peppers, and is delicious rolled up inside fillets of plaice, and steamed lightly in the oven.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 67g | |
| Recipe makes 4 servings | |
| Calories 78 | |
| Calories from Fat 7 | 9% |
| Total Fat 0.78g | 1% |
| Saturated Fat 0.14g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 29mg | 10% |
| Sodium 34mg | 1% |
| Potassium 222mg | 6% |
| Total Carbs 8.49g | 2% |
| Dietary Fiber 0.2g | 1% |
| Sugars 0.17g | 0% |
| Protein 8.91g | 14% |
