Lemon prawns with spinach rice

High in protein, fibre and calcium and filled with fresh flavours - these prawns are ready in a flash!

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

600g raw prawns, peeled

½ tablespoon olive oil (or canola oil)

1 tablespoon lemon zest

3 cloves garlic, crushed

250g packet frozen chopped

spinach, defrosted, drained

2 x 250g packets microwavable brown rice

2 teaspoons ground cumin

1/3 cup lemon juice

2 cups broccoli florets, steamed, to serve

2 cups green beans, steamed, to serve

Instructions

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1 Pat prawns dry and place in a medium-sized bowl. Gently toss with oil, zest and garlic.

2 Cook spinach following packet directions. Microwave rice following packet directions. In a large bowl, fold cumin and spinach through rice.

3 Meanwhile, place a large frying pan over a medium-high heat. Cook prawn mixture in two batches for 2-3 minutes, turning occasionally, until cooked. Return all prawns to pan. Add lemon juice and heat for 1 minute while stirring to reduce slightly.

4 Serve prawns with juice, rice and steamed green vegetables. Garnish with extra lemon zest if preferred.

Variations

Swap the prawns for tofu for an economical vegan meal with plenty of protein.

Nutrition Info (per serve)

Calories 450 cal

Kilojoules 1900 kJ

Protein 41.5 g

Total fat 8 g

Saturated fat 1.2 g

Carbohydrates 47 g

Sugar 3.4 g

Dietary fibre 10.7 g

Sodium 605 mg

Calcium 349 mg

Iron 3.3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.