High proteinHigh carbQuick

Garlic Prawn Rice Bowl

Prawns take two minutes. Time everything else around them.

20 min Serves 1 Stove, Frying pan, Saucepan

Per serving

652

kcal

55.7 g

protein

76.2 g

carbs

13.6 g

fat

8.5 g protein per 100 kcal · 3.8 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Prawns200 g
  • White rice, dry weight80 g
  • Garlic12 g
  • Bell pepper (red)100 g
  • Olive oil12 g
  • Chilli(optional)8 g
  • Lemon(optional)12 g

Method

  1. 1Rice on.
  2. 2Fry the pepper hard, then garlic for thirty seconds.
  3. 3Prawns in until just opaque, lemon over, straight onto the rice.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
Crushing or chopping garlicShow

Garlic is added in small pieces so it spreads through the dish. It burns in seconds, which turns it bitter, so it usually goes in after the onion, not before.

  1. Pull one clove off the bulb. Trim off the hard little root end.
  2. Lay the flat of your knife on the clove and press down firmly with the heel of your hand. The skin splits and slips off.
  3. Slice it thinly, then rock the knife back and forth over the slices until the pieces are tiny. Or push the peeled clove through a garlic crusher.
  4. In the pan it needs about 30 seconds to a minute, stirring, until it smells strong — then add the next ingredient.

Ready when: In the pan: fragrant and pale gold. Brown means it has gone too far.

Handling chilliShow

The heat is mostly in the seeds and the pale inner ribs. Take them out for less heat.

  1. Cut off the stalk, halve it lengthways and scrape out the seeds with the tip of a teaspoon.
  2. Slice or chop finely.
  3. Wash your hands straight away with soap — and don't touch your eyes until you have.
Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.