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: Dairy free • gluten free • low in sugar, fat and saturated fat • a source of fibre and protein • a source of vitamin K and manganese • high in chloride
Each portion contains:
|Nutrition value||Amount||% Reference nutrient intake|
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.
- 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
- 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 4 wedges
* 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
- Cook the rice according to the packets instructions.
- 5 minutes before the rice is ready, put 1 tsp of oil in a medium frying pan over
a highheat. Once hot, add the raw or precooked prawns, slices of jalapeno (if using), chilli, cayenne and cumin, along with a pinch of salt.
- 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.
- 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.
- Sprinkle on the parsley and chives and serve with a lemon wedge.
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You may also like
- 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
RespCrit Care Med 2006;174(5):499-507.
Last reviewed: 7th September 2018