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Prawn & baby marrow stir-fry

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Recipe Ingredients

  • 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

Recipe Directions

  1. 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.
  2. 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.
  3. 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.

Each Serving:


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