5 Healthy Ways: Prawns

Use a pack of this popular shellfish to transform a light weeknight supper

1 Prawn fried rice

SERVES 4 PREP 5 mins

COOK 25 mins EASY

Cook 250g long-grain brown rice following pack instructions. Bring a separate pan of water to the boil, and cook 150g frozen peas and 100g mangetout for 1 min. Drain. Heat 11/2 tbsp rapeseed oil in a large frying pan or wok over a medium heat, and fry 1 finely chopped onion for 10 mins until golden brown. Add 2 crushed garlic cloves and 2 tbsp grated ginger. Turn up the heat, tip in the peas and mangetout, and fry for 2 mins more. Add 150g raw king prawns and cook for 2 mins more. Stir in the rice. Push everything to one side. Pour 3 beaten eggs into the other side, and briefly scramble with a wooden spoon. Mix everything together. Stir in 2 tbsp sesame seeds, 1 tbsp low-salt soy sauce, 1/2 tbsp rice or white wine vinegar and 4 spring onions, sliced.

GOOD TO KNOW healthy • fibre • 1 of 5-a-day

PER SERVING 418 kcals • fat 11g • saturates 2g • carbs 54g • sugars 7g • fibre 6g • protein 22g • salt 0.5g

2 Prawn & harissa spaghetti

SERVES 2 PREP 5 mins

COOK 15 mins EASY