Prawn Fried Rice
This 30-minute dish featuring plump and juicy prawns in buttery fried rice is a weeknight saviour.
From the book
Good Food: Ultimate Unprocessed Recipes
Recipes to help you move away from ultra-processed foods for a healthier lifestyle.
Unique recipes and healthier alternatives for much-loved favourite dishes.
simple instructions and clear step-by-step methods to help you cook with confidence and eat well.
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Introduction
Make this easy Asian-inspired dish in just 30 minutes. It’s healthy and low in calories but big on flavour, making it perfect for a speedy family supper.
Ingredients
| 250g | long-grain brown rice |
| 150g | frozen peas |
| 100g | mangetout |
| 1½ tbsp | cold pressed rapeseed oil |
| 1 | onion, finely chopped |
| 2 | garlic cloves, crushed |
| Thumb-sized piece of | ginger, finely grated |
| 150g | raw king prawns |
| 3 medium | eggs, beaten |
| 2 tsp | sesame seeds |
| 1 tbsp | low-salt soy sauce |
| ½ tbsp | rice or white wine vinegar |
| 4 | spring onions, trimmed and sliced |
Method
Cook the rice following the pack instructions. Boil a separate pan of water and blanch the peas and mangetout for 1 min, then drain and set aside with the rice.
Meanwhile, heat the oil in a large non-stick frying pan or wok over a medium heat and fry the onion for 10 mins or until golden brown. Add the garlic and ginger and fry for a further minute. Tip in the blanched vegetables and fry for 5 mins, then the prawns and fry for a further 2 mins.
Stir the rice into the pan, then push everything to one side. Pour the beaten eggs into the empty side of the pan and stir to scramble them. Fold everything together with the sesame seeds, soy and vinegar, then finish with the spring onions scattered over.
Nutrition per serving: Kcals 418, fat 11g, saturates 2g, carbs 54g, sugars 7g, fibre 6g, protein 22g, salt 0.5g.
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