📂 Rice & Pasta
#Rice Dishes
#High Protein
#Dairy-Free
#Main Course
Whole Grain Black Rice with Cuttlefish and Prawns
🦑 A seafood dish full of flavor and fiber. Whole grain rice dyed with squid ink, accompanied by tender cuttlefish cubes and juicy prawns.
🛒 Ingredients
- 7 oz Brown rice
- 7 oz Cuttlefish
- 5.3 oz Prawns
- 2 Squid ink sachets
- 24 fl oz Fish broth
- 1 Onion
- 4 tsp EVOO
🦑 Fit Black Rice: Depth of Flavor, Lasting Energy
Black rice (Arroz Negro) is one of the jewels of Spanish coastal gastronomy. In this version, we make a nutritional leap by substituting traditional white rice with whole grain brown rice. This change requires a bit more cooking time, but the result is a firm grain that doesn't turn mushy and releases its energy progressively, avoiding dreaded blood sugar spikes.
🦐 Why it is exceptionally healthy
- Squid Ink: Beyond the color, the ink is rich in melanin and free amino acids that provide a potent umami flavor without adding sodium or fats.
- Whole Grain Fiber: The bran of brown rice keeps our digestive system active and captures part of the cholesterol in the intestine.
- Sea Protein: Cuttlefish and prawns are excellent sources of lean protein, iodine, and selenium, crucial for metabolism and the thyroid.
📝 Step-by-Step Preparation
- Ingredient Prep: Finely chop 1 medium onion (3.5 oz / 100g), 1 small green bell pepper (1.8 oz / 50g), and 2 garlic cloves. Clean 7 oz (200g) of cuttlefish and cut it into 0.4-inch (1 cm) cubes. Peel 5.3 oz (150g) of raw prawns.
- The Sofrito (The Base): In a paella pan or wide skillet, heat 4 tsp (20ml) of EVOO over medium heat. Add the onion, garlic, and pepper. Sweat slowly for about 10 minutes until very tender.
- Searing the Cuttlefish: Add the chopped cuttlefish to the pan. Sauté over high heat for 3-4 minutes so it releases its water and browns slightly. Add 1 tablespoon of crushed natural tomato.
- The Rice and Ink: Add 7 oz (200g) of short-grain brown rice. Stir for 2 minutes to toast the grain. Dilute 2 small sachets of squid ink (about 8g) in a small glass of hot broth and pour it into the pan. Mix well.
- Slow Cooking: Pour in 24 fl oz (700ml) of very hot homemade fish broth (brown rice needs more liquid than white). Bring to a boil, lower the heat to medium-low, and let cook without stirring for about 35-40 minutes (depending on the rice brand).
- The Final Touch: When there are 3 minutes of cooking left and barely any liquid remains, distribute the peeled prawns on top. Turn off the heat, cover with a clean cloth, and let rest for 5 minutes. The residual heat will perfectly cook the prawns without drying them out.
