- 4 cups cooked brown rice
- 2 tbsp canola oil
- 450g shelled and deveined prawns
- 2 tbsp maple or golden syrup
- ⅛ tsp freshly ground black pepper
- 450g baby marrows, thinly sliced and halved
- 2 tsp lower-sodium soya sauce
- 1 bunch spring onions, trimmed and thinly sliced
- 1 tsp ground ginger
- ⅛ tsp salt
- Leave rice to cool. In a 30cm frying pan, heat 1 tablespoon oil on medium- high until hot. Add prawns to the pan; sprinkle with ⅛ teaspoon freshly ground black pepper. Cook for 2 minutes or until almost opaque throughout, stirring occasionally. Add 1 tablespoon maple or golden syrup. Cook for 1 minute or until the prawns are opaque throughout. Using a slotted spoon, transfer them to a medium-sized bowl.
- To the same frying pan, add baby marrows; cook for 2 minutes, stirring occasionally. Add the remaining 1 tablespoon syrup and ½ teaspoon soya sauce. Add 2 tablespoons water if pan is dry. Cook for 4 to 6 minutes or until the baby marrows are tender, stirring and scraping up any browned bits. Transfer baby marrows and any juices to bowl with prawns.
- Add spring onions, ginger and remaining 1 tablespoon oil to the same frying pan. Reduce heat to medium. Cook for 1 minute, stirring. Add rice, the remaining 1½ teaspoons soya sauce and ⅛ teaspoon salt. Cook for 3 minutes or until rice is hot, stirring constantly. Serve rice with prawns.
EACH SERVING About 1 740kJ, 22g protein, 59g carbohydrate, 10g total fat (1g saturated), 6g ﬁbre, 143mg cholesterol, 875mg sodium.
to our Free Good Housekeeping Newsletter