Spring veg & prawn stir-fry

Spring veg & prawn stir-fry

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(1 ratings)

Prep: 5 mins Cook: 35 mins

Easy

Serves 2
A quick and tasty stir-fry, perfect after a long day at work - you can prepare the rice ahead, if you like

Nutrition and extra info

  • Easily doubled / halved

Nutrition: per serving

  • kcal640
  • fat14g
  • saturates2g
  • carbs101g
  • sugars15g
  • fibre8g
  • protein33g
  • salt2.4g
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Ingredients

  • 200g brown rice
    Rice

    Rice

    r-eye-s

    Rice is a grain, the seed of a type of grass, which is the most widely grown and the most…

  • 1 tbsp sesame seed
  • 1 tbsp vegetable oil or sunflower oil
  • small knob of root ginger, peeled and cut into matchsticks
  • 300g mixed baby carrot and parsnips, halved lengthways
  • 2 tbsp hoisin sauce
  • 200g pack frozen cooked prawn, defrosted and drained
    Prawn

    Prawn

    praw-n

    There are thousands of different species of prawn, but tiger, king and North Atlantic are the…

  • 3 spring onion, sliced
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

Method

  1. 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.

  2. 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.

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