Prawn and egg fried rice

Name: Prawn and egg fried rice
Total time: 15 min
Yield: 2 servings
Ingredients: 150 g White rice, dry; 300 g Prawns; 3 x Egg; 150 g Frozen peas; 2 x Garlic; 20 g Soy sauce; 2 tsp Olive oil

Yesterday’s rice, prawns and three eggs, done in 15 minutes.

50 g Protein per serving

655kcal

72 gCarbs

18 gFat

5 gFibre

8 gProtein per 100 kcal

Ingredients for 2

150 g White rice, dry cooked and cooled, or 400 g leftover rice
300 g Prawns
3 eggs Egg
150 g Frozen peas
2 cloves Garlic
20 g Soy sauce
2 tsp Olive oil

Method

Cook the rice ahead and let it cool, or use leftover rice straight from the fridge. Warm rice turns to porridge in the pan.
Beat the eggs. Heat half the oil in a wide pan on high, scramble the eggs in 30 seconds and tip them back onto the plate.
Add the rest of the oil, the garlic and the prawns, and fry for 2 minutes until the prawns turn pink.
Add the rice and the peas, and fry hard for 3 minutes without stirring too often, so some of it crisps.
Return the egg, add the soy sauce, and toss once.

Swaps

Swap the prawns for 300 g diced chicken breast, cooked through first.
Add a chopped red pepper with the peas.

Nutrition is worked out from the raw ingredients using the USDA FoodData Central database, per serving, and rounded. Cooking changes weight but not the energy and protein in the pan.