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Spicy sprout and prawn fried rice recipe

33 ratings

For a speedy supper that makes the most of seasonal sprouts, try this prawn stir-fry that's dairy-free and utterly delicious. Sprouts have a nutty, sweet flavour that works wonderfully with the soy and sesame glaze in this quick dinner idea. See method

Serves 4
5 mins to prepare and 20 mins to cook
492 calories / serving
Dairy-free

Ingredients

2 tbsp groundnut oil
400g Brussels sprouts, trimmed and thinly sliced
2 garlic cloves, thinly sliced
100g bunch spring onions, trimmed and thinly sliced
2 x 165g packs raw peeled king prawns
2 x 250g packs microwavable basmati rice
1 lime, cut into wedges to serve
50g peanuts, toasted and roughly chopped
30g pack fresh coriander, roughly chopped

For the glaze

3 tbsp reduced-salt soy sauce
1½ tbsp sesame oil
1 tbsp brown sugar
½-1 tsp crushed chillies, to taste

If you don't have any spring onions, try using white onions or leeks and adjust the amount accordingly

Each serving contains

Energy
2060kj
492kcal 25%
Fat
21g 30%
Saturates
4g 20%
Sugars
9g 10%
Salt
2.1g 34%

of the reference intake
Carbohydrate 48g Protein 27.6g Fibre 4g

Method

Heat a large, heavy frying pan over a medium heat. Add 1 tbsp oil and cook the sprouts for 8-10 mins, stirring occasionally, until tender and charred in places but still bright green. Transfer to a plate and set aside.
Add 1 tbsp oil to the pan and add the garlic. Cook for 1-2 mins, stirring frequently, until fragrant. Add the spring onions and prawns and fry for 3 mins or until the prawns are opaque throughout. Transfer to the plate with the sprouts.
Heat the rice to pack instructions. Add the glaze ingredients to the pan and increase the heat to high. Cook for 3-4 mins until thickened. Add the rice to the pan along with the prawn and sprout mixture and heat until piping hot, stirring to coat in the glaze. Serve with the lime wedges, peanuts and coriander to garnish.

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