Spring veg & prawn stir-fry
A quick and tasty stir-fry, perfect after a long day at work - you can prepare the rice ahead, if you like
Difficulty and servings
Serves 2
Easily doubled
Preparation and cooking times
Prep 5 mins
Cook 35 mins
- Boil the rice for 25 mins or until tender, drain, cool quickly under cold water, then drain again. Toast the sesame seeds in a dry wok until golden, then tip onto a plate and set aside. Heat the wok until really hot, then add the oil and ginger and stir-fry for 30 secs. Add the carrots, hoisin sauce and half a cup of water, then cover and cook over a high heat for 4 mins. Add the parsnips, re-cover and cook for another 3 mins.
- Tip in the rice and cook until piping hot. Throw in the prawns and spring onions for 1-2 mins until warmed through. Serve sprinkled with the toasted sesame seeds.
Veg
If you can't get hold of any baby carrots or parsnips, use large ones cut into thumb-thick slices instead. Baby turnips are in season in May add them along with the parsnips.
Per serving
640 kcalories, protein 33g, carbohydrate 101g, fat 14 g, saturated fat 2g, fibre 8g, sugar 15g, salt 2.4 g
Recipe from Good Food magazine, May 2007.
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http://www.bbcgoodfood.com/recipes/4024/
http://www.bbcgoodfood.com/recipes/4024/
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Ingredients
- 200g brown rice
- 1 tbsp sesame seeds
- 1 tbsp vegetable oil or sunflower oil
- small knob of root ginger , peeled and cut into matchsticks
- 300g mixed baby carrots and parsnips, halved lengthways
- 2 tbsp hoisin sauce
- 200g pack frozen cooked prawns , defrosted and drained
- 3 spring onions , sliced
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A healthy version of Chinese spring rolls. No deep frying and ready in 20 minutes, better than the take-away
5
ratings
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Difficulty and servings
Serves 2
Easily doubled
Preparation and cooking times
Prep 5 mins
Cook 35 mins
Prepare the rice ahead
Ingredients
- 200g brown rice
- 1 tbsp sesame seeds
- 1 tbsp vegetable oil or sunflower oil
- small knob of root ginger , peeled and cut into matchsticks
- 300g mixed baby carrots and parsnips, halved lengthways
- 2 tbsp hoisin sauce
- 200g pack frozen cooked prawns , defrosted and drained
- 3 spring onions , sliced
Per serving
640 kcalories, protein 33g, carbohydrate 101g, fat 14 g, saturated fat 2g, fibre 8g, sugar 15g, salt 2.4 g
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