Green Pea and Prawn Rice Bowl
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(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
587
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 587 cal. | (28 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 24.9 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 18.7 mg | (156 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,008 mg | (25 %) | ||
| Calcium | 272 mg | (27 %) | ||
| Magnesium | 218 mg | (73 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 225 μg | (113 %) | ||
| Zinc | 6.9 mg | (86 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 454 mg | |||
| Cholesterol | 341 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp olive oil
- 2 Tbsps butter
- 4 cups Prawn (peeled and ready to cook)
- 2 shallots (chopped)
- 1 clove garlic cloves (chopped)
- 1 ⅔ cups Long grain rice
- ⅔ cup white wine
- 3 cups vegetable stock (or water)
- 1 cup frozen peas (thawed)
- 1 cup frozen Broad bean (thawed and skins removed)
- juiced Limes
- 2 Tbsps chopped parsley
- 1 Red onion (finely chopped)
Preparation steps
1.
Heat the butter and oil in a large pan, fry the prawns for 2 minutes, then take out and set aside.
2.
Put the shallots and garlic into the pan and cook for 2 minutes. Add the rice and stir until the rice is coated with oil.
3.
Add the wine, bring to a boil and cook, stirring constantly, until the rice has absorbed all the liquid. Add the hot stock or water and simmer for 10 - 12 minutes or until the rice is cooked. Add more water if necessary.
4.
Drain the rice then return to the pan and stir in the peas, beans and prawns.
5.
Heat through then add the lime juice, parsley and red onion. Season with salt and pepper and serve immediately.
