|Cooking oil||1 Tablespoon|
|Onion||1 Small, chopped|
|Long grain rice||1 1⁄2 Pound|
|Chicken bouillon||2 1⁄2 Cup (40 tbs)|
|Freshly ground black pepper||To Taste|
|Frozen mixed vegetables||1 Cup (16 tbs)|
|Boneless frozen cod steaks||1⁄2 Pound, Defrosted|
|Canned tuna fish||3 1⁄2 Ounce, drained (1 Can)|
|Tomatoes||4 , skinned and roughly chopped|
|Chopped cooked chicken||1 Cup (16 tbs) (Meat)|
|Saffron||1 Pinch (For Garnish)|
|Pimento olives||4 , halves (For Garnish)|
1 Put the oil and butter .into a 1.75 litre/3 pint (7 1/2 cup) bowl and microwave on full power for 1 minute.
2 Add the onion and rice and stir well. Microwave on full power for 2 minutes.
3 Add boiling stock (bouillon), stir well, and season with pepper. Cover with plastic wrap, and pierce.
4 Microwave on full power for 10-13 minutes. Stir and set aside, covered.
5 To prepare the frozen vegetables: put the packet on a plate, snip a corner of the packet, microwave on full power for 4 minutes; then drain.
6 To cook the cod steaks: place the packet on a plate, snip the corner and microwave on full power for 3 minutes. Drain and chop roughly.
7 Put the rice mixture into a serving dish. Add the tuna fish, cod, tomatoes, chicken, saffron and also the mixed vegetables. Toss to mix.
8 Garnish with the pimento olives. Cover with plastic wrap and pierce.
9 Microwave on full power for 5 minutes to reheat. Serve immediately with green salad and crusty French bread.
Serving size: Complete recipe
Calories 3909 Calories from Fat 637
% Daily Value*
Total Fat 71 g109.6%
Saturated Fat 22.4 g112.1%
Trans Fat 0 g
Cholesterol 100.4 mg33.5%
Sodium 2649.3 mg110.4%
Total Carbohydrates 619 g206.4%
Dietary Fiber 14.3 g57.1%
Sugars 29.6 g
Protein 185 g370.6%
Vitamin A 251.4% Vitamin C 148.5%
Calcium 21.9% Iron 63.7%
*Based on a 2000 Calorie diet