Miso prawn skewers with veggie rice salad
For a new way with prawns, marinade in soya, serve as kebabs and team with healthy basmati
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 25 mins
Low-fat, Super healthy
- Place the brown rice in a pan with lots of cold water. Bring to the boil and simmer for 20-25 mins or until tender. Meanwhile, soak wooden skewers in some cold water (to prevent them burning). Add the mangetout and soy beans to the rice for the final 5 mins of cooking. Rinse under cold water, draining thoroughly.
- Toss the rice with the sesame oil and mix in a large bowl with the spring onions, coriander, chilli and seasoning.
- Heat a grill. Place the skewer ingredients in a bowl with a few grinds of black pepper. Give everything a good stir, making sure the prawns are well coated. Thread prawns onto the skewers and lay on a baking sheet. Grill for a couple of mins each side, turning, until prawns are cooked through. Serve with the rice salad and drizzle over any of the cooking juices.
PER SERVING
410 kcalories, protein 32g, carbohydrate 47g, fat 10 g, saturated fat 2g, fibre 7g, sugar 8g, salt 1.5 g
Recipe from Good Food magazine, August 2012.
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http://www.bbcgoodfood.com/recipes/2320651/
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Ingredients
- 200g brown basmati rice
- 175g mange tout
- 200g frozen soy beans
- 1½ tbsp sesame oil
- 4 spring onions , finely sliced
- large handful coriander , roughly chopped
- 1 green chilli , finely diced
FOR THE SKEWERS
- 400g raw large peeled prawns
- 3 tbsp sweet miso paste (You'll find this with the Japanese ingredients. We used Clearspring white miso)
- 2 tsp soy sauce
- 2 tsp Japanese rice vinegar
- 2 tsp soft brown sugar
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 25 mins
Low-fat, Super healthy
Ingredients
- 200g brown basmati rice
- 175g mange tout
- 200g frozen soy beans
- 1½ tbsp sesame oil
- 4 spring onions , finely sliced
- large handful coriander , roughly chopped
- 1 green chilli , finely diced
FOR THE SKEWERS
- 400g raw large peeled prawns
- 3 tbsp sweet miso paste (You'll find this with the Japanese ingredients. We used Clearspring white miso)
- 2 tsp soy sauce
- 2 tsp Japanese rice vinegar
- 2 tsp soft brown sugar
PER SERVING
410 kcalories, protein 32g, carbohydrate 47g, fat 10 g, saturated fat 2g, fibre 7g, sugar 8g, salt 1.5 g
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23 September 2012
Belkey rated and commented on this recipe
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