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      Spiced Prawn Lunch Box

      Spiced prawn lunch box

      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.

      Prep time: 5 minutes
      Cook time: 35 minutes
      Serves: 4

      This dish is: dairy free and gluten free ◦ low in sugar and saturated fat ◦ a source of fibre, protein, and vitamins E and K

      Allergens: crustaceans (prawns)



      • 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


      1. Cook the rice according to the instructions.
      2. 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.
      3. 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.
      4. 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.
      5. 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
      Saturates 0.5g
      Sugars 4.9g 5%
      Salt 1.6g
      Nutritional claims are based on single-portion analysis.
      1. NHS. Can I eat shellfish during pregnancy? [Online] Available at:[Accessed July 2018].
      2. NHS. Starchy foods (carbohydrates) in pregnancy [Online] 2017 [Accessed August 2018].
      3. NHS. Vitamin C in pregnancy [Online] 2017 Available at:[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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