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

Nutrition per serving

  • kcal 640
  • fat 14g
  • saturates 2g
  • carbs 101g
  • sugars 15g
  • fibre 8g
  • protein 33g
  • salt 2.4g

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.
MPU 2

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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