Prawn Fried Rice

Dinner
This home made take on the popular take away dish uses simple ingredients, is easy to throw together and most importantly is super tasty!
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Calories479kcal
Carbs60g
Protein31g
Fats13g
For Exercise Day
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Performance Benefits

This recipe would be suitable for an exercise day as it contains a good source of all three macronutrients. The high fibre content makes it more suitable for post exercise. Fibre slows down gastric emptying and high fibre intake around high intensity exercise may cause stomach issues.

Health Benefits

This recipe contains a good source of Vitamin A. Vitamin A is an antioxidant that plays a role in protecting our cells from damage caused by free radicals. The presence of free radicals in the body is increased following periods of strenuous activity or injury to the body.

Expert Tips

Serve warm and avoid reheating.

Leave out some of the vegetables and use white rice for a lower fibre meal.

To save time, buy a stir fry vegetable mix that is ready to cook.

Equipment

  • Large pan or wok

Ingredients

  • 2 tbsp Olive oil
  • 1 Onion (chopped)
  • ½ head Broccoli (chopped)
  • 1 Red bell pepper (chopped)
  • 8 Mushrooms (chopped)
  • 10 Baby corn (chopped)
  • 10 Snap peas (chopped)
  • ½ Chilli (fresh or dried)
  • 4 tbsp Soy sauce
  • 2 tbsp Honey
  • 2 Carrot (grated)
  • 400 g Prawns
  • 4 Eggs
  • 500g g Brown rice (cooked weight)
  • 1 Scallion (chopped)
4 Servings

Instructions

  • Heat a tablespoon of rapeseed oil on a large pan.
  • Add the onions and cook on a medium heat for 2-3 minutes.
  • Add the broccoli, peppers, mushrooms, corn, snap peas and chilli to the pan. Cook for 10 minutes on a medium heat.
  • Next add the rest of the soy sauce, honey, prawns, carrots and the rest of the soy sauce and honey. Cook for 10-15 minutes (or as per packet instructions of prawns).
  • When the vegetables are soft and the prawns are cooked, remove from the pan and set aside.
  • Crack the eggs onto the pan and mix for 2 minutes over a medium heat, until lightly scrambled.
  • Add the cooked rice and mix through the scrambled eggs.
  • Stir in the vegetables and prawns and mix well.
  • Top with chopped scallions to serve.

Nutrition

Serving: 1ServingCalories: 479kcalCarbohydrates: 60gProtein: 31gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 199mgSodium: 1661mgPotassium: 734mgFiber: 8gSugar: 17gVitamin A: 861ugVitamin C: 95mgCalcium: 112mgIron: 2.5mg
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