THE CSIRO Prawn, zucchini, feta and orzo bake

January 13, 2019

HEALTHY GUT DIET

Our gut health has an enormous impact on our overall health and therefore our quality of life. This book was written by a team of CSIRO researchers, nutrition and behaviour scientists and dietitians who offer simple, practical advice and a wide range of tasty, easy-to-make recipes designed to benefit the gut and overall health. Keep your gut wall nourished and strong with these taste testers.

 

 

The Csiro Healthy Gut Diet, Pan Macmillan Australia, RRP $34.99, available from all good bookstores or online www.publish.csiro.au/book/7878

 

Prawn, zucchini, feta and orzo bake

 

 

SERVES 4

PREPARATION 25 minutes, 
plus soaking time

COOKING 40 minutes

Ingredients:

50g orzo (risoni)

2 tablespoons currants

boiling water, for soaking

olive oil spray, for cooking

1 small onion, finely chopped

1 clove garlic, finely chopped

1/4 teaspoon chilli flakes (optional)

1/4 cup (60 ml) dry white wine

400g tin salt-reduced chopped tomatoes

1/4 teaspoon dried Greek-style oregano

2 zucchini, cut into 5 mm dice

800g raw medium king prawns, peeled
2 tablespoons roughly chopped basil

1/2 teaspoon ground allspice

finely grated zest of 1 lemon

2 tablespoons lemon juice

200g salt-reduced low-fat feta, crumbled

3 cups mixed salad leaves

80g baby spinach leaves, trimmed

2 teaspoons extra virgin olive oil

1/2 teaspoon lemon juice, extra

 

Method:

Cook the orzo in a saucepan of boiling water according to the packet instructions until al dente. Drain and set aside.

Meanwhile, place the currants in a small heatproof bowl, cover with boiling water and leave to stand for 10 minutes to rehydrate. Drain and set aside.

Preheat the oven to 210°C (190° fan-forced). Spray a 1.5 litre baking dish with olive oil.

Heat a non-stick heavy-based frying pan over medium heat and spray with olive oil. Add the onion and cook for 3-4 minutes until softened and translucent, then add the garlic and chilli, if using, and cook for 30 seconds or until fragrant. Stir in the wine, then increase the heat to high and simmer for four minutes or until reduced by half.

Add the tomatoes and oregano and stir to combine, then bring to a simmer and cook over medium heat for five minutes or until the sauce has thickened. Stir in the zucchini, orzo and currants, then transfer to the oiled baking dish.

Place the prawns in a bowl, add the basil, allspice, lemon zest and lemon juice and season with freshly ground black pepper. Stir to coat, then place the prawns on top of the orzo mixture. Scatter with the crumbled feta and bake for 12-15 minutes until the prawns are cooked and the feta is golden.

Meanwhile, place the salad leaves and spinach in a bowl, drizzle over the olive oil and extra lemon juice and gently toss to coat.

Divide the prawn and orzo bake among four plates or bowls and serve with the salad alongside.

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