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Basmati rice with curry, tuna and peppers

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Even though the air is still cool, I have now entered the mood of summer and colours and I can’t go back to grey, neither with my clothes nor with my food! Basmati rice with curry, tuna and peppers fully expresses this feeling.

And it is nature that helps us to be colourful, because going shopping at the greengrocer’s is a real feast for the eyes with all the vegetables in season. Peppers always make me very happy, not to mention the first cherry tomatoes from the south of Italy.

So I decided to add another splash of colour to the vegetable palette: curry, a spice that everyone in the family loves and that I buy from some Indian friends when they return from their country.

The carbohydrates in the dish come almost exclusively from basmati rice (remember that the cooked peppers are also counted in the preparation as they have 24.3g carbohydrates per 100g of product once cooked), a long-grain rice with an intense aroma and a slightly lower glycaemic index than the types of rice more suitable for risottos… not surprisingly, it does not release the starch that is essential to give creaminess to Italian risotto.

Have fun preparing this one-course meal, a kind of rice salad, a perfect summer recipe that will brighten up your table, your palate and certainly your well-being too. If you like curry, also try the Cous cous with prawn and courgette curry.

Riso basmati al curry con tonno e peperoni

Riso basmati al curry con tonno e peperoni

Basmati rice with curry, tuna and peppers

12.92g carbohydrates per 100g


Ingredients 

  • 300g tuna in oil
  • 300g vegetable stock
  • 220g yellow pepper
  • 220g green pepper
  • 200g Basmati rice
  • 200g peeled tomatoes
  • 15g spring onion
  • 1 teaspoon curry powder*
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cut the peeled tomatoes, remove the seeds and cut the rest into cubes, which you place in a bowl with the chopped tuna, sliced spring onion, a pinch of salt and 20g of oil. Wash the peppers, cut them, remove the seeds and white filaments and dice them, setting them aside.
  2. In a saucepan, heat 20g oil, toast the rice for a few minutes, add the curry, stir well, then add the hot stock, put the lid on and leave to cook for 5 minutes. Add the peppers without stirring, put the lid back on and cook (another 5 minutes or so until the liquid has been completely absorbed).
  3. Divide the rice into 4 single-serving bowls, let it cool and top with the tomato and tuna mixture.

 

Version with gluten of Basmati rice with curry, tuna and peppers

The recipe contains only naturally gluten-free ingredients, so no adaptation is necessary for its version with gluten.

 

 

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Chicken with peppers and goji berries

This is the second recipe dedicated to the 70th anniversary of the National Carmagnola Pepper Fair and is one of our favourites when we are very hungry, have little time and want something tasty and light: Chicken with peppers and goji berries, naturally gluten free and with very few carbohydrates. If you want to look at the first recipe again, here it is: Gazpacho of yellow tomatoes, peppers and crispy prosciutto.

Pepper is a typical summer vegetable, particularly popular in hot countries, although it is now cultivated all over the world. Its versatility in cooking is extraordinary, and from a nutritional point of view it is rich in vitamin C, even richer than oranges, which are often considered the champions in ‘this speciality’.

Well, by combining peppers with goji berries, which by the way belong to the same family, we can enjoy their countless health benefits. Goji berries are to be consumed with caution for those with diabetes because they have a high carbohydrate content, as much as 64g per 100g of product, and also calories, but at the same time are rich in protein, sodium, calcium, phosphorus, potassium, manganese, lipids such as omega 3 and omega 6, magnesium, chromium, vitamins C, E and B1, carotene, amino acids, fibre, lutein and germanium.

Eating a dish like this one that is a joy for the eyes, for the palate and for our well-being seems to me the best way to celebrate a very respectable birthday!

Chicken with peppers and goji berries

3.49g carbohydrates per 100g

Ingredients for 4-6 servings

  • 700g chicken breast
  • 380g yellow, red and green peppers
  • 80g leek
  • 30g goji berries
  • 1 sachet of saffron
  • extra virgin olive oil
  • salt

Preparation

  1. Soak the goji berries in lukewarm water for 30 minutes.
  2. Cut the chicken into strips, mix with the saffron and leave to season for about 30 minutes.
  3. Cut the leeks into thin rounds and the peppers into strips for sautéing. Heat a wok, pour in a few tablespoons of oil and sauté the leek alone first, then add the peppers; season with salt and cook over a high flame for 5 minutes, stirring often. Set them aside.
  4. Put another 3 tablespoons of extra virgin olive oil in the wok and stir-fry the chicken for 5-6 minutes, then add the goji berries, season with salt and continue cooking for 1 minute.
  5. Remove the chicken from the heat, mix it with the peppers and serve hot or lukewarm accompanied by a mixed salad.

 

Version with gluten of Chicken with peppers and goji berries

The recipe contains only naturally gluten-free ingredients, so no adaptation is necessary for its version with gluten.

 

This recipe was submitted to the Contest ‘Carmagnola Pepper: 70 years in 70 recipes’

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