As bold in colour as it is in taste this one-pot-wonder is packed with flavour and presents the perfect remedy to a cold Canadian night. At only $4.50 per serving, it will feed your family for less without sacrificing taste or nutrition.
In a large Dutch oven or saucepan, heat oil over medium-high heat. Add onions and cook until tender, about 5 minutes. Add cumin, coriander, turmeric, salt and red pepper flakes; cook, stirring for one minute.
Add rice and pumpkin. Stir in broth and bay leaves, scraping any bits from the bottom of the pan. Cover and let simmer gently, stirring often, for 20 minutes. Add fish and cook, covered, 10 minutes more, or until fish is opaque.
Sprinkle with fresh parsley.
TIP: For a more authentic flavour (and if you have some in your pantry), omit the turmeric and substitute with a pinch of saffron.
2 tbsp olive oil 2 medium onions, chopped 1 tspeach, ground cumin and coriander 1/2 tsp turmeric 1 tsp coarse salt 1/2 tsp red pepper flakes 1/2 cup U.S. long grain white rice 2 lbspumpkin or squash, peeled and diced 4 cups fish or chicken broth 2 bay leaves 1 lb skinless haddock or cod fillets, cut into chunks 1/4 cup chopped fresh parsley
PER SERVING: about 290 cal, 21 g pro, 6 g total fat (1 g sat fat), 42 g carb, 3 g fibre, 30 mg chol, 1400 mg sodium. %RDI: iron 25%, calcium 15%, vit A 340%, vit C 50% Source: www.riceinfo.com