Prawns stir-fried with pepper and green beans in garlic, soy and sesame oil, over white rice. Fifteen minutes.
Prawns are done when opaque and pink throughout. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in14 minutes
- Prep6 min
- Cook8 min
- Serves1
Ingredients
- 160 g prawns / shrimp (cooked)
- 180 g white rice (cooked weight)
- 100 g peppers (bell)
- 100 g green beans
- 10 g soy sauce (tamari if gluten-free)
- 2 cloves garlic
- 1 tsp sesame oil
Method
- Slice the pepper, trim the green beans and crush the garlic.
- Heat the sesame oil in a wok over high heat and stir-fry the pepper and beans for three minutes.
- Add the prawns and garlic and cook for two to three minutes until the prawns are pink and opaque.
- Add the soy sauce, toss, and serve over the rice.
What this plate gives you
Cooked prawns are about 24 g of protein per 100 g for almost no fat, and 160 g of them give 38 g of the 47 g of protein at 7 g of fat for the whole plate, which is why this is 508 calories, a quarter of a 2,000-calorie day, with the rice at 180 g cooked. The prawns are measured cooked and go in for the last two minutes; the beans and pepper want four minutes in a hot pan before them.
Swaps
- Brown rice: about 4 g more fibre.
- Chicken breast for the prawns: about the same protein, six minutes longer.
- Ginger and chilli: no change to the numbers.
Keeping it
Eat it when it is made; reheated prawns toughen. The vegetables and rice keep three to four days on their own.
