“Try topping it with fresh mango or avocado to add even more flavour”
- Prep time: 5 minutes
- Cook time: 35 minutes
- Serves: 4
SPICED PRAWN LUNCH BOX
This simple dish featuring protein-rich prawns is quick and easy – ideal for lunch in the office, or if you’re famished after a long day at work.
This dish is: Low in sugar, fat and saturated fat • A source of fibre and protein • A source of vitamin K and manganese • High in chloride
| 291kcal | 4.2g | 0.5g | 4.9g | 1.6g |
| 15% | 6% | 3% | 5% | 27% |
| Energy | Fat | Saturates | Sugars | Salt |
Nutritionist’s Tip
It's safe to eat shellfish during pregnancy as long as it's been thoroughly cooked - so make sure the prawns turn from grey to pink during cooking1. Or if you'd prefer, swap the prawns for chicken which you can shred with a fork.
Ingredients
-
225g wholegrain rice
Provides B vitamins which help release energy2
- 4 spring onions, finely sliced
-
2 large tomatoes, cut into small cubes
Contains vitamin C which can help protect your cells and helps keep them healthy3
-
250g raw (or pre-cooked) peeled king prawns
Contains Vitamin E. An adequate intake of vitamin E during pregnancy is associated with a lower likelihood of your child developing asthma and respiratory issues later in life4,5
- (optional) 5 slices of jalapeno pepper (from a jar, no added sugar), roughly chopped
- ½ tsp powdered chili
- ½ tsp powdered cayenne pepper
- 1 tsp ground cumin
- ½ bunch of parsley, finely chopped
- ½ bunch of chives, finely chopped
- 1 tsp rapeseed oil
- A pinch of salt
- TO SERVE
- 1 lemon, cut into 4 wedges
- Recipe contains the following allergens: crustaceans (prawns). All nutritional claims based on analysis of one portion.
Method
- 1. Cook the rice according to the packets instructions.
- 2. 5 minutes before the rice is ready, put 1 tsp of oil in a medium frying pan over a high heat. Once hot, add the raw or precooked prawns, slices of jalapeno (if using), chilli, cayenne and cumin, along with a pinch of salt.
- 3. Cook for a couple of minutes, stirring regularly, until they turn pink and are cooked through (if you are using raw prawns) or until they are piping hot inside.
- 4. When the rice is finished, drain it and then add the sliced spring onions and the chopped tomato, stir a little then tip the cooked prawns in with the rice, stirring again.
- 5. Sprinkle on the parsley and chives and serve with a lemon wedge.
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1. NHS. Can I eat shellfish during pregnancy? [Online] Available at: https://www.nhs.uk/common-health-questions/pregnancy/can-i-eat-shellfish-during-pregnancy/ [Accessed July 2018].
2. NHS. Starchy foods (carbohydrates) in pregnancy [Online] 2017 https://www.nhs.uk/live-well/eat-well/starchy-foods-and-carbohydrates [Accessed August 2018].
3. NHS. Vitamin C in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/#vitamin-c-in-pregnancy [Accessed July 2018].
4. Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7.
5. Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.
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