BEST NON STICK WOK PAN RECIPES

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PRAWN FRIED RICE RECIPE - BBC GOOD FOOD



Prawn fried rice recipe - BBC Good Food image

Make this easy Asian-inspired dish in just 30 minutes. It's healthy and low in calories but big on flavour, making it perfect for a speedy family supper

Provided by Esther Clark

Categories     Dinner, Supper

Total Time 30 minutes

Prep Time 5 minutes

Cook Time 25 minutes

Yield 4

Number Of Ingredients 13

250g long-grain brown rice
150g frozen peas
100g mangetout
1½ tbsp rapeseed oil
1 onion , finely chopped
2 garlic cloves , crushed
thumb-sized piece of ginger , finely grated
150g raw king prawns
3 medium eggs , beaten
2 tsp sesame seeds
1 tbsp low-salt soy sauce
½ tbsp rice or white wine vinegar
4 spring onions , trimmed and sliced

Steps:

  • Cook the rice following pack instructions. Boil a separate pan of water and blanch the peas and mangetout for 1 min, then drain and set aside with the rice.
  • Meanwhile, heat the oil in a large non-stick frying pan or wok over a medium heat and fry the onion for 10 mins or until golden brown. Add the garlic and ginger and fry for a further minute. Tip in the blanched vegetables and fry for 5 mins, then the prawns and fry for a further 2 mins. Stir the rice into the pan then push everything to one side. Pour the beaten eggs into the empty side of the pan and stir to scramble them. Fold everything together with the sesame seeds, soy and vinegar, then finish with the spring onions scattered over.

Nutrition Facts : Calories 418 calories, FatContent 11 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 54 grams carbohydrates, SugarContent 7 grams sugar, FiberContent 6 grams fiber, ProteinContent 22 grams protein, SodiumContent 0.5 milligram of sodium

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