Pan-fried Prawns with Brown Rice and Bok Choy
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Total time: 50 minutes
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Serves 4
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6.1 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
1 cup - Brown rice, washed and rinsed
2 cups - Water
250g - Prawns, raw, shelled
3 tsp - Olive oil
1 tsp - Ginger, grated
1 cup - Pineapple, fresh or tinned
½ - Red onion, finely diced
½ tsp - Dried chilli flakes
4 heads - Bok choy, trimmed and chopped
⅓ cup - Water
2 tsp - Lime juice
1 tsp - Fish sauce
2 tb - Mint leaves, chopped
UTENSILS
Rice cooker, Frying pan, Big Bowl, Chopping board, Knife
INSTRUCTIONS
1. Add the brown rice and water to the rice cooker. Cook until tender, then fluff with a fork.
2. Combine the olive oil and ginger. Pour and massage the marinade over the prawns. Set aside or 15 minutes.
3. Heat a frying pan over medium-high heat and spray with the oil. Cook the pineapple, onion, and chili flakes for 3 minutes.
4. Add the bok choy and water. Continue boiling until the body choy is cooked.
5. Season with lime juice and fish sauce. Mix well and remove from the heat. Add the bok choy, fried onions, and pineapples to a bed of cooked rice.
6. Add the prawns to the frying pan and cook until they turn pink and opaque. Serve prawns on rice and vegetables.
7. Top with the mint to serve.
NUTRITION INFORMATION (PER SERVING)
1 serving = about 346g
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Energy (kcal)
277.5
Carbs (g)
34.5
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Proteins (g)
20.2
Fats (g)
5.5
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Fibre (g)
6.1
