Prawn fried rice served in a frying pan

Prawn fried rice

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Prep: 5 mins Cook: 25 mins

Easy

Serves 4

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

Nutrition and extra info

  • Healthy

Nutrition: Per serving

  • kcal418
  • fat11g
  • saturates2g
  • carbs54g
  • sugars7g
  • fibre6g
  • protein22g
  • salt0.5g
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Ingredients

  • 250g long-grain 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…

  • 150g frozen peas
    Peas

    Peas

    p-ees

    A type of legume, peas grow inside long, plump pods. As is the case with all types of legume,…

  • 100g mangetout
    Mangetout with papaya & beansprouts on a white plate

    Mangetout

    monj-too

    The French name tells you all; it means ‘eat it all’. Mangetout properly means a…

  • 1½ tbsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 onion, finely chopped
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 garlic cloves, crushed
  • thumb-sized piece of ginger, finely grated
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 150g raw king prawns
  • 3 medium eggs, beaten
    Eggs

    Egg

    egg

    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • 2 tsp sesame seeds
  • 1 tbsp low-salt soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • ½ tbsp rice or white wine vinegar
  • 4 spring onions, trimmed and 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. Cook the rice following 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.

  2. 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.

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