Prawn and Broccoli Stir-Fry with Garlic Rice

• 250gbasmati rice
• 1 tbspolive oil
• 2garlic cloves, finely chopped
• 3spring onions, sliced
• 3 tbspsoy sauce
• 1 tbsprice vinegar
• 1 tsphoney
• 1 tspcornflour
• 1 tbspolive oil
• 300 gbroccoli, cut into small florets
• 1carrot, thinly sliced on the diagonal
• 400graw peeled king prawns, defrosted if frozen
• 2garlic cloves, finely chopped
• 20gginger, finely grated
• 1 tsptoasted sesame oil

Method

1. 1Rinse the rice and cook it in salted boiling water for 10 minutes until just tender, then drain well. Mix the soy sauce, rice vinegar, honey and cornflour with 3 tablespoons of water.
2. 2Heat 1 tablespoon of olive oil in a wok over a high heat. Add the broccoli and carrot with 3 tablespoons of water, cover with a lid or plate and cook for 3 minutes so the broccoli steams, then uncover and stir-fry for 2 minutes until the water has gone and the florets are tender with a little bite.
3. 3Add the prawns, 2 chopped garlic cloves and the ginger and stir-fry for 2 to 3 minutes until the prawns have turned pink and opaque all the way through. Pour in the sauce and toss for 1 minute until it thickens and coats everything. Stir in the sesame oil and take off the heat.
4. 4For the rice, heat the other tablespoon of olive oil in a frying pan over a high heat. Add the remaining garlic and the spring onions for 30 seconds until fragrant, then the drained rice, and fry for 2 minutes, pressing and turning, until the rice smells toasty and some grains have crisped.
5. 5Serve the prawns and broccoli over the garlic rice with the sauce spooned over.

Per serving

kcal

454

protein

32.6g

fibre

3.9g

carbs

57.8g

fat

9.8g