Healthy prawn fried rice

Loaded with prawns and veggies, this rice is a healthy choice you'll love.

Fried rice is one of those old favourites we turn to time and time again when it comes to takeaway. While it’s delicious, it’s not always the healthiest option with most versions loaded with stodgy rice, lots of oil and very few veggies. This tasty version is packed with veggies and has a special sauce tossed through to bring the most amazing flavour. The prawns are a great source of protein, with the Asian greens bringing a healthy dose of iron. The recipe makes enough for four people, so any leftovers can be saved for lunch the next day or frozen and pulled out of the freezer next time you need a healthy and delicious meal without any fuss.

Ingredients

  • 2 tablespoons vegetable oil
  • 1/2 brown onion, diced
  • 2 garlic cloves, very finely chopped
  • 2cm piece fresh ginger, peeled, very finely chopped
  • 100g middle bacon rashers, trimmed, chopped
  • 1 bunch of Asian greens, (try kai lan or bok choy), chopped
  • 150g small green prawns, peeled, deveined
  • 3 cups cold-cooked long-grain white rice
  • 1/4 cup green peas
  • 1/3 corn kernels
  • 3 green onions, sliced, plus extra to serve

Sauce

  • 1 tablespoon oyster sauce
  • 2 teaspoons soy sauce
  • 1 tablespoon shao hsing (Chinese cooking wine)
  • 1/2 teaspoon white sugar
  • 1/2 teaspoon sesame oil

Method

1. Make Sauce: combine oyster sauce, soy sauce, shao hsing, sugar, sesame oil and 2 tablespoons water in a small bowl. Set aside.

2. Heat vegetable oil on a barbecue hotplate or large frying pan on medium-high heat. Add brown onion, garlic and ginger. Cook, tossing, for 1 minute. Add bacon. Cook, tossing, for 1 minute. Add Asian greens, stalks first cooking for 1 minute, then add leaves and cook for 30 seconds. Add prawns. Cook, tossing, for 1 minute or until prawns are just cooked through.

3. Add rice, peas and corn and cook, tossing, for 1 minute to get a nice smoky flavour on the rice. Add green onion and drizzle with sauce. Toss to coat rice in sauce. Transfer to a serving plate. Sprinkle with extra green onion. Serve.

 

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