Perfect for a Monday night when the last thing you want to do is cook, this prawn fried rice dish is both filling and healthyServes 4 - Easily doubled
Prep 5 mins
Cook 10 mins
Low-fat
Ingredients
1 tbsp sunflower oil
1 red onion
200g pack mixed vegetable medley
200g pack large prawns , raw or cooked, defrosted if frozen
3 garlic cloves , finely chopped
2 tbsp Thai fish sauce
500g cooked, rice , use home-cooked or Tilda Rizazz basmati rice
chopped coriander and soy sauce, to serve
Method
1. Heat the oil in a large wok. Add the red onion and vegetables, then stir-fry for 2 mins until starting to wilt. Throw in the prawns, garlic and fish sauce and cook everything together for 3-4 mins until the prawns change colour and cook through. (If using cooked prawns, you just need to stir them into the rice to warm through before serving.)
2. Scatter in the rice, then carry on cooking for 3-4 mins until the rice is piping hot. Serve scattered with coriander and pass round the soy sauce bottle for those who want it.
Try
Know-how
Cold cooked rice makes a great standby ingredient and gives the best results for fried rice. To ensure that cooked rice is safe to eat, always chill it as soon as it is cool, reheat thoroughly from cold until piping hot and never leave it in the fridge for longer than 2 days. Great on the BBQ.
Nutrition Per serving (no soy)
249 kcalories, protein 14g, carbohydrate 43g, fat 4 g, saturated fat 1g, fibre 1g, salt 1.74 g
Recipe from Good Food magazine, July 2007.
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