Prawn fried rice

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

Prep:5 mins
Cook:25 mins

Serves 4
Easy

Nutrition per serving

kcal 418
fat 11g
saturates 2g
carbs 54g
sugars 7g
fibre 6g
protein 22g
salt 0.5g

Ingredients

250g long-grain brown rice
150g frozen peas
100g mangetout
1½ tbsp rapeseed oil
1 onion, finely chopped
2 garlic cloves, crushed
thumb-sized piece of ginger, finely grated
150g raw king prawns
3 medium eggs, beaten
2 tsp sesame seeds
1 tbsp low-salt soy sauce
½ tbsp rice or white wine vinegar
4 spring onions, trimmed and sliced

Method

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.
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.