This Asian-inspired dish is ideal if you need a speedy, nutritious lunch. It’s simple to prepare, with prawns that offer protein and vitamin E, and wholegrain rice that features B vitamins to help with energy release.
Spiced prawn lunch box
Content highlights
Type of meal
Lunch
Prep time
5 minutes
Cook time
35 minutes
Serves
4
Allergens
crustaceans (prawns)
This dish is
dairy free and gluten free ◦ low in sugar and saturated fat ◦ a source of fibre, protein, and vitamins E and K
Ingredients
- 225g wholegrain rice
- 4 spring onions, finely sliced
- 2 large tomatoes, cut into small cubes
- 250g raw (or pre-cooked) peeled king prawns
- (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
- 1 lemon, cut into four pieces for serving
Method
- Cook the rice according to the instructions.
- Five minutes before the rice is ready, put one teaspoon of oil in a medium frying pan over a high heat. Once hot, add the raw or pre-cooked prawns, slices of jalapeno (if using), chilli, cayenne and cumin, and a pinch of salt.
- Cook for a couple of minutes, stirring regularly, until the prawns turn pink and are cooked through (if you are using raw prawns) and ensure they’re piping hot inside.
- When the rice is cooked, drain it and then add the sliced spring onions and the chopped tomato, stir a little then add the cooked prawns, stirring again.
- Sprinkle on the parsley and chives and serve with a lemon wedge.
Try toping it with fresh mango or avocado to add even more flavour.
Lorraine Pascale
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Nutritionist's tip
If you’re using fresh prawns, ensure they’re thoroughly cooked before eating to reduce the risk of food poisoning6. You’ll know because they turn from grey to pinky-white. You could also swap the prawns for chicken, which you can shred with a fork.
Nutritional benefits
- Wholegrain rice: Provides B vitamins which help release energy2
- Tomatoes: Contains vitamin C which can help protect your cells and helps keep them healthy3
- 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
| Nutrition value | Amount | % Reference nutrient intake |
|---|---|---|
| Energy | 291kcal | 15% |
| Fat | 4.2g | 6% |
| Saturates | 0.5g | 3% |
| Sugars | 4.9g | 5% |
| Salt | 1.6g | 27% |
Nutritional claims are based on single-portion analysis.
- 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].
- NHS. Starchy foods (carbohydrates) in pregnancy [Online] 2017 https://www.nhs.uk/live-well/eat-well/starchy-foods-and-carbohydrates [Accessed August 2018].
- 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].
- Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7.
- 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.
Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team
