Directions:
- Cook the raw rice in boiling, salted water for 8-10 minutes, until just soft. Add the frozen sweetcorn and peas for the last 2 minutes and cook with the rice, or cook by themselves if you are using up cooked rice. (Canned sweetcorn does not need cooking and can be used straight from the can).
- Drain well. Wash and chop the spring onion or peel and chop the onion. Add the onion to the rice mixture, mix well and season with salt and pepper.
- Cut a square of cooking foil, large enough to wrap the chop loosely. Grease the foil with the butter, and put the chop in the centre of the foil. Sprinkle with soy or Worcester sauce. Top with the rice mixture and moisten with the cider, wine or beer. Wrap the foil around the chop into a parcel, and put carefully onto a baking tin or dish. Bake in a moderate oven (350F/180C/Gas Mark 4-5) for 40 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 100.92 Kcal (423 kJ) | ||
| Calories from fat | 3.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.42g | 1% | |
|---|---|---|---|
| Sodium | 339.93mg | 14% | |
| Potassium | 178.95mg | 4% | |
| Total Carbs | 19.36g | 6% | |
| Sugars | 3.28g | 13% | |
| Dietary Fiber | 2.13g | 9% | |
| Protein | 3.61g | 7% | |
| Vitamin C | 11.6mg | 19% | |
| Iron | 24.6mg | 137% | |
| Calcium | 18.7mg | 2% | |
| Amount Per 100 g | |||
| Calories | 105.3 Kcal (441 kJ) | ||
| Calories from fat | 3.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.44g | 1% | |
|---|---|---|---|
| Sodium | 354.69mg | 14% | |
| Potassium | 186.72mg | 4% | |
| Total Carbs | 20.2g | 6% | |
| Sugars | 3.43g | 13% | |
| Dietary Fiber | 2.22g | 9% | |
| Protein | 3.77g | 7% | |
| Vitamin C | 12.1mg | 19% | |
| Iron | 25.7mg | 137% | |
| Calcium | 19.5mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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