Name: Prawn and broccoli fried ‘rice’
Cook time: 30 min
Total time: 30 min
Yield: 4
Ingredients: 2 large eggs; 2 medium heads broccoli, broken into florets; 2 tablespoon reduced-salt soy sauce; 2 teaspoon sesame oil; 2 tablespoon olive oil; 1 onion, thinly sliced; 3 clove garlic, crushed; 4 centimetre piece fresh ginger, finely grated; 2 long red chillies, 1 seeded and chopped, 1 thinly sliced; 400 gram uncooked prawns, peeled, cleaned, halved lengthways; 2 tablespoon water; 3 spring onions, 2 finely chopped, 1 thinly sliced lengthways; 1 cup frozen peas; 150 gram sugar snap peas, thinly sliced; 2 cup bean sprouts

Prawn and broccoli fried ‘rice’

Swap out fried rice for a healthier version in this broccoli rice recipe. Mixed with prawns, peas and beans, as well as the zingy flavours of ginger and chilli, this dish is a breath of fresh air.

Ingredients

2 large eggs

2 medium heads broccoli, broken into florets

2 tablespoon reduced-salt soy sauce

2 teaspoon sesame oil

2 tablespoon olive oil

1 onion, thinly sliced

3 clove garlic, crushed

4 centimetre piece fresh ginger, finely grated

2 long red chillies, 1 seeded and chopped, 1 thinly sliced

400 gram uncooked prawns, peeled, cleaned, halved lengthways

2 tablespoon water

3 spring onions, 2 finely chopped, 1 thinly sliced lengthways

1 cup frozen peas

150 gram sugar snap peas, thinly sliced

2 cup bean sprouts

Method

1.Cook eggs in a saucepan of boiling water for 6 minutes. Run under cold water until cool. Peel and quarter.

2.Process broccoli until chopped finely to make broccoli rice.

3.In a small bowl, combine soy sauce and sesame oil.

4.Heat olive oil in a large wok over high heat. Add onion and stir-fry for 2 minutes. Add garlic, ginger and chilli, then stir-fry for 30 seconds. Add prawns and stir-fry for 1 minute. Add water and bring to the boil. Add chopped spring onion and broccoli, stir-frying for 2 minutes. Add peas and sugar snap peas, stir-frying for 2 minutes. Add soy-sauce mix and stir-fry until combined.

5.Remove from heat. Stir through bean sprouts.

6.Serve broccoli rice and prawn mixture topped with sliced chilli, sliced spring onion and egg.

If you don’t have a wok, use a large frying pan instead.
Note

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Ingredients

Method

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