BBQ style
3.0
Southern style Wild Rice and Crab Stew
A gorgeous Southern inspired dish, with cajun flavours, okra and wild rice, to create a beautiful and warming casserole.
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Prep time
10 minutes
Cook time
55 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
2 days
Helps with
👌🏼 General Wellbeing
🧠 Brain Health
🫀 Heart Health
👩🏼🦰 Menopause Health
😌 Mental Wellbeing
🧴 Skin Health
🔥 Anti-Inflammatory
Why is this healthy?
Contains 3+ fruit and vegetable portions
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains fish
Has less than 10g of added sugar
Has more than 10g of fibre
Contains 6+ plant points
Contains herbs or spices
Has more than 15g of fibre
Has more than 25% of Zinc RDA
Contains brassicas
Is a source of vitamin C
Contains prebiotics
Is a source of carotenoids
Has more than 25% of Magnesium RDA
Has more than 25% of Iron RDA
Has more than 25% of Calcium RDA
Has more than 20g of protein
Contains 3+ vegetables portions
Contains
Shellfish, Grains Why is this healthy?
Contains 3+ fruit and vegetable portions
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains fish
Has less than 10g of added sugar
Has more than 10g of fibre
Contains 6+ plant points
Contains herbs or spices
Has more than 15g of fibre
Has more than 25% of Zinc RDA
Contains brassicas
Is a source of vitamin C
Contains prebiotics
Is a source of carotenoids
Has more than 25% of Magnesium RDA
Has more than 25% of Iron RDA
Has more than 25% of Calcium RDA
Has more than 20g of protein
Contains 3+ vegetables portions
NUTRITION PER SERVING (Read more)
567kcal
Calories
32g
Protein
18g
Total Fat
74g
Carbs
21g
Fibre
11g
Sugars
420mg
Calcium
32%
9mg
Iron
51%
231mg
Magnesium
55%
610mg
Phosporus
49%
1609mg
Potassium
34%
766mg
Sodium
33%
8mg
Zinc
72%
1mg
Copper
126%
0mg
Vitamin B1
38%
0mg
Vitamin B2
37%
7mg
Vitamin B3
44%
1mg
Vitamin B6
50%
262mcg
Vitamin B9
66%
498mcg
Vitamin A
55%
1mcg
Vitamin B12
53%
176mg
Vitamin C
196%
0mcg
Vitamin D
0%
7mg
Vitamin E
47%
505mcg
Vitamin K
421%
Calories: 567kcal; Protein: 32g; Total Fat: 18g; Carbs: 74g; Fibre: 21g; Sugars: 11g; Calcium: 420mg (32%); Iron: 9mg (51%); Magnesium: 231mg (55%); Phosporus: 610mg (49%); Potassium: 1609mg (34%); Sodium: 766mg (33%); Zinc: 8mg (72%); Copper: 1mg (126%); Vitamin B1: 0mg (38%); Vitamin B2: 0mg (37%); Vitamin B3: 7mg (44%); Vitamin B6: 1mg (50%); Vitamin B9: 262mcg (66%); Vitamin A: 498mcg (55%); Vitamin B12: 1mcg (53%); Vitamin C: 176mg (196%); Vitamin D: 0mcg (0%); Vitamin E: 7mg (47%); Vitamin K: 505mcg (421%)
Show more
Helps with
👌🏼 General Wellbeing
🧠 Brain Health
🫀 Heart Health
👩🏼🦰 Menopause Health
😌 Mental Wellbeing
🧴 Skin Health
🔥 Anti-Inflammatory
Why is this healthy?
Contains 3+ fruit and vegetable portions
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains fish
Has less than 10g of added sugar
Has more than 10g of fibre
Contains 6+ plant points
Contains herbs or spices
Has more than 15g of fibre
Has more than 25% of Zinc RDA
Contains brassicas
Is a source of vitamin C
Contains prebiotics
Is a source of carotenoids
Has more than 25% of Magnesium RDA
Has more than 25% of Iron RDA
Has more than 25% of Calcium RDA
Has more than 20g of protein
Contains 3+ vegetables portions
Contains
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Recipe categories:
Batch Cook, BBQ style, Casseroles, Family Meals, Fish and Seafood, High Protein, One Pots
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