Cajun Fish Rice Pilaf 21 Day Wonder Diet Day 19 Food

CAJUN RICE PILAF

Steps:

• Cook 1 cup wild rice blend in boiling salted water until tender, about 40 minutes; drain. Brown 3 ounces each ground pork and chopped andouille sausage in 2 tablespoons olive oil in a large skillet over medium-high heat. Add 1 chopped red bell pepper, 2 chopped celery stalks and 1 tablespoon chopped thyme and cook until the vegetables are tender, about 7 minutes. Add 1 teaspoon Cajun seasoning, the cooked rice and 1 bunch chopped scallions and cook, stirring, 3 minutes. Season with salt.
• Per serving: Calories: 214; Total Fat: 10 grams; Saturated Fat: 2.5 grams; Protein: 9 grams; Total carbohydrates: 23 grams; Sugar: 2 grams; Fiber: 3 grams; Cholesterol: 19 milligrams;
• Sodium: 324 milligrams

TOMATO & EGG MUFFIN (21 DAY WONDER DIET: DAY 5)

Steps:

• Poach the eggs in a pan of gently simmering water, until cooked as you like.
• Meanwhile, toast muffins.
• Divide tomato between two muffin halves; sprinkle with vinegar, top with eggs, then remaining muffin halves.

CAJUN FISH & RICE PILAF (21 DAY WONDER DIET: DAY 19)

Steps:

• Spray base of a medium saucepan with cooking oil. Cook onion, celery and garlic, stirring, for 5 minutes. Add spices; cook, stirring, until fragrant.
• Add rice; stir to coat in mixture. Add stock; bring to the boil. Reduce heat; simmer, covered tightly, about 20 minutes or until rice is tender and liquid is absorbed. Stir in parsley.
• Meanwhile, spray medium frying pan with cooking oil. Sprinkle fish with cajun spice; cook in pan.
• Serve pilaf with fish.

CAJUN CRAWFISH FRIED RICE

Steps:

• Heat the olive oil in a large nonstick skillet over high heat. Add the sausage and cook, stirring occasionally, until browned, about 3 minutes. Transfer to a plate using a slotted spoon; set aside. Add the celery, onion and bell pepper to the skillet and cook, stirring occasionally, until lightly browned and crisp-tender, about 3 minutes. Add the garlic and Cajun seasoning; cook, stirring, 30 seconds.
• Add the rice and cook, stirring, until warmed through, about 3 minutes. Add the crawfish and sausage; cook, stirring, until warmed through, about 2 minutes. Season with 1/2 teaspoon salt and stir in the scallions. Top with cilantro.

BEEF, MINT & CUCUMBER SALAD (21 DAY WONDER DIET: DAY 10)

Steps:

• Spray beef with cooking oil. Cook beef in heated small frying pan; remove from heat. Cover; stand 5 minutes.
• Slice beef thinly; combine with remaining ingredients in medium bowl.

MUESLI MUFFINS (21 DAY WONDER DIET: DAY 20)

Steps:

• Preheat oven to 180°C Spray 6 muffin pan holes with cooking oil, or line with paper cases.
• Combine muesli, oil, yogurt, egg, flour, rind and spice in medium bowl. Mix with fork.
• Divide mixture among pan holes; sprinkle with sugar. Bake about 25 minutes.
• Serve 2 muffins each with cheese.

CHICKEN & PUMPKIN CURRY (21 DAY WONDER DIET: DAY 13)

Steps:

• Cook rice in large saucepan of boiling water unril tender, drain.
• Meanwhile, blend onion, coriander root and stem mixture, coriander leaves, chilli, garlic, ginger, and turmeric until smooth.
• Cook paste in medium frying pan, stirring, until fragrant. Add stock, chicken and coconut milk; bring to a boil. Reduce heat; simmer, covered, 10 minutes.
• Add pumpkin and corn to pan; simmer, uncovered, 10 minutes.
• Serve rice topped with curry, sprouts and extra coriander.

THAI-FLAVOURED PRAWN SALAD (21 DAY WONDER DIET: DAY 14)

Steps:

• Cook rice in large saucepan of boiling water, uncovered, until tender, drain, cool.
• Combine rice in large bowl with remaining ingredients.

TUNA, CELERY & DILL SANDWICH (21 DAY WONDER DIET: DAY 15)

Steps:

• Combine tuna, celery, onion, dill and capers in medium bowl.
• Divide half the spinach between two bread slices; top with tuna mixture, then remaining spinach and bread.

CHEESY CORN ON RYE (21 DAY WONDER DIET : DAY 2 )

Steps:

• Heat corn in medium bowl in microwave on HIGH for about 30 seconds; stir in cheese and spinach.
• Serve toast (toasted side down) topped with corn mixture.