Prawn, Pea & Rice Iftar Bowl

Per serving

Calories

574

Protein

44 g

Carbs

86 g

Fat

6 g

Fibre

13 g

Vitamins and minerals, % of a day’s needs

• Iron36%
• Vitamin D1%
• B1265%
• Zinc47%
• Magnesium49%
• Omega-342%
• Calcium22%
• Potassium27%
• Vitamin C238%
• Vitamin A40%
• Riboflavin26%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 140 g Raw prawns
• 180 g Cooked rice
• 120 g Frozen peas
• 120 g Bell pepper
• 80 g Fresh spinach
• 30 g Spring onion
• 2 Garlic cloves
• 10 g Ginger
• 1 tsp Sesame oil
• 1 tbsp Lime juice
• 0.5 tsp Chilli flakes
• 1 tsp Salt

Method

1. 1

   Pat the 140g of raw prawns dry. Slice the 2 cloves of garlic, grate the 10g of ginger, slice the 30g of spring onion and cut the 120g of bell pepper into thin strips. This cooks fast, so have all of it beside the pan.

2. 2

   Warm 1 tsp sesame oil in a wide pan over medium-high heat, add the sliced garlic, grated ginger and 0.5 tsp chilli flakes and stir for 1 minute, until they smell sharp and fragrant but have taken no colour.

3. 3

   Add the prawns and cook over medium-high heat for 3 minutes, turning once, until they have curled and turned opaque right through. Lift them out onto a plate so they stop cooking.

4. 4

   Add the pepper strips and the 120g of frozen peas to the same pan over medium-high heat and cook for 3 minutes, until the peas are hot through and the peppers still have a bite.

5. 5

   Add the 180g of cooked rice, the 80g of fresh spinach and 1 tsp salt and toss over medium-high heat for 3 minutes, until the rice is steaming and the spinach has collapsed through it.

6. 6

   Tip the prawns and any juices back in, take the pan off the heat, and stir through 1 tbsp lime juice and the sliced spring onion.