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Quick Prawn and Courgette Rice
Quick Prawn and Courgette Rice.jpeg


Heat a frying pan and add a couple of sprays of the rapeseed oil and add the onion.  Cook for 1 minute before adding the diced courgetti.  Cook for a further 3-4 minutes until the courgette has started to soften.


Add the king prawns and cook for 1-2 minutes until they just start to turn pink, then add 3 tablespoons of water and the tomato puree.  Stir to coat all of the ingredients.


Add the rice and cook for a further 3-4 minutes until piping hot and serve straight away


Tip: if you prefer you can add a few unpeeled prawns to give a more intense flavor.

Serves 2
Prep time: 5 minutes
Cooking time: 12-15 minutes

Per portion

Calories: 253

Fat: 3.3g

Saturates: 1g

Carbs: 33.1g

 of which sugars: 4.1g

Fibre: 4g

Protein: 20.6g

Salt: 0.5g



  • 1x 250g packet of steamed Basmati and Wild rice

  • 180g raw peeled king prawns, deveined

  • 1 medium courgette, diced

  • 1 small red onion, peeled and finely diced

  • 1 tsp tomato puree


Gluten and dairy free

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