Omelette vegetable rolls
A healthy version of Chinese spring rolls. No deep frying and ready in 20 minutes, better than the take-away
Spring veg & prawn stir-fry
Serves 2
Easy
Prep:
Cook:
A quick and tasty stir-fry, perfect after a long day at work - you can prepare the rice ahead, if you like
Skip to ingredients
Loading...
- 200g brown rice
- 1 tbsp sesame seed
- 1 tbsp vegetable oilor sunflower oil
- small knob of root gingerpeeled and cut into matchsticks
- 300g mixed baby carrotand parsnips, halved lengthways
- 2 tbsp hoisin sauce
- 200g pack frozen cooked prawndefrosted and drained
- 3 spring onionssliced
Nutrition: per serving
- kcal640
- fat14g
- saturates2g
- carbs101g
- sugars15g
- fibre8g
- protein33g
- salt2.4g
Method
step 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.
step 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.
