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Brown rice with prawns
  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Method
  • In a pot full of boiling water, add the rice and salt. Boil for 10 minutes.
  • To the prawns (shells removed) add olive oil, salt and pepper. Mix and sauté in a deep hot pan for 1-2 minutes, until golden on both sides. Transfer to a bowl.
  • Place the same pan over heat.
  • Slice the green part of the leek into rounds and add to the pan.
  • Add the coarsely chopped red and orange peppers, coarsely chopped zucchini, grated ginger and coarsely chopped garlic.
  • Add the balsamic vinegar and soy sauce.
  • Drain the rice and add to pan, along with the prawns, the finely chopped green part of the spring onions and finely chopped coriander.
  • Remove from heat and add the sesame oil.
  • Serve with finely chopped fresh coriander and spring onions.
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Nutritional
Chart

Nutrition information per portion

303
Calories (kcal)
15 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

7.3
Total Fat (g)
10 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.2
Saturated Fat (g)
6 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

35.5
Total Carbs (g)
14 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

13.2
Sugars (g)
15 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

21.1
Protein (g)
42 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

4.6
Fibre (g)
18 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

2.4
Sodium (g)
40 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.