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Spring veg & prawn stir-fry

A quick and tasty stir-fry, perfect after a long day at work - you can prepare the rice ahead, if you like

  • Prep: 5 mins
    Cook: 35 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 640
  • Carbohydrates 101
  • Saturated Fat 2
  • Sugar 15
  • Protein 33
  • Fat 14
  • Fibre 8
  • Salt 2.4

Nutrition per serving

  • Calories 640
  • Carbohydrates 101
  • Saturated Fat 2
  • Sugar 15
  • Protein 33
  • Fat 14
  • Fibre 8
  • Salt 2.4

Ingredients

  • 200g brown rice
  • 1 tbsp sesame seed
  • 1 tbsp vegetable oil or sunflower oil
  • small knob of root ginger, peeled and cut into matchsticks
  • 300g mixed baby carrots and parsnips, halved lengthways
  • 2 tbsp hoisin sauce
  • 200g pack frozen cooked prawns, defrosted and drained
  • 3 spring onions, sliced

Tip

Veg
If you can’t get hold of any baby carrots or parsnips, use large ones cut into thumb-thick slices instead. Baby turnips are in season in May add them along with the parsnips.

Method

  1. Boil the rice for 25 mins or until tender, drain, cool quickly under cold water, then drain again. Toast the sesame seeds in a dry wok until golden, then tip onto a plate and set aside. Heat the wok until really hot, then add the oil and ginger and stir-fry for 30 secs. Add the carrots, hoisin sauce and half a cup of water, then cover and cook over a high heat for 4 mins. Add the parsnips, re-cover and cook for another 3 mins.

  2. Tip in the rice and cook until piping hot. Throw in the prawns and spring onions for 1-2 mins until warmed through. Serve sprinkled with the toasted sesame seeds.

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