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      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
      Energy 291kcal 15%
      Fat 4.2g
      Saturates 0.5g
      Sugars 4.9g 5%
      Salt 1.6g

      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.


      • 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

      To serve

      • 1 lemon, cut into 4 wedges

      Recipe contains the following allergens: crustaceans (prawns). All nutritional claims based on analysis of one portion.

      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


      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: [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.

      Last reviewed: 7th September 2018

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