Healthy tikka masala
Enjoy the spicy, rich flavours of tikka masala with this family-friendly lighter version that's both healthy and gluten-free. It's a guaranteed crowd-pleaser
Prawn fried rice
Serves 4
Easy
Prep:
Cook:
Make this easy Asian-inspired dish in just 30 minutes. It's healthy and low in calories but big on flavour, making it perfect for a speedy family supper
Skip to ingredients
- 250g long-grain brown rice
- 150g frozen peas
- 100g mangetout
- 1½ tbsp rapeseed oil
- 1 onionfinely chopped
- 2 garlic clovescrushed
- thumb-sized piece of gingerfinely grated
- 150g raw king prawns
- 3 medium eggsbeaten
- 2 tsp sesame seeds
- 1 tbsp low-salt soy sauce
- ½ tbsp rice or white wine vinegar
- 4 spring onionstrimmed and sliced
Nutrition: Per serving
- kcal418low
- fat11g
- saturates2g
- carbs54g
- sugars7g
- fibre6g
- protein22g
- salt0.5g
Method
step 1
Cook the rice following pack instructions. Boil a separate pan of water and blanch the peas and mangetout for 1 min, then drain and set aside with the rice.
step 2
Meanwhile, heat the oil in a large non-stick frying pan or wok over a medium heat and fry the onion for 10 mins or until golden brown. Add the garlic and ginger and fry for a further minute. Tip in the blanched vegetables and fry for 5 mins, then the prawns and fry for a further 2 mins. Stir the rice into the pan then push everything to one side. Pour the beaten eggs into the empty side of the pan and stir to scramble them. Fold everything together with the sesame seeds, soy and vinegar, then finish with the spring onions scattered over.
