Recipe

Prawn and broccoli fried ‘rice’

Swap out fried rice for a healthier version in this broccoli rice recipe. Mixed with prawns, peas and beans, as well as the zingy flavours of ginger and chilli, this dish is a breath of fresh air.

  • 30 mins cooking
  • Serves 4
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Ingredients

  • 2 large eggs
  • 2 medium heads broccoli, broken into florets
  • 2 tablespoon reduced-salt soy sauce
  • 2 teaspoon sesame oil
  • 2 tablespoon olive oil
  • 1 onion, thinly sliced
  • 3 clove garlic, crushed
  • 4 centimetre piece fresh ginger, finely grated
  • 2 long red chillies, 1 seeded and chopped, 1 thinly sliced
  • 400 gram uncooked prawns, peeled, cleaned, halved lengthways
  • 2 tablespoon water
  • 3 spring onions, 2 finely chopped, 1 thinly sliced lengthways
  • 1 cup frozen peas
  • 150 gram sugar snap peas, thinly sliced
  • 2 cup bean sprouts

Method

  • 1
    Cook eggs in a saucepan of boiling water for 6 minutes. Run under cold water until cool. Peel and quarter.
  • 2
    Process broccoli until chopped finely to make broccoli rice.
  • 3
    In a small bowl, combine soy sauce and sesame oil.
  • 4
    Heat olive oil in a large wok over high heat. Add onion and stir-fry for 2 minutes. Add garlic, ginger and chilli, then stir-fry for 30 seconds. Add prawns and stir-fry for 1 minute. Add water and bring to the boil. Add chopped spring onion and broccoli, stir-frying for 2 minutes. Add peas and sugar snap peas, stir-frying for 2 minutes. Add soy-sauce mix and stir-fry until combined.
  • 5
    Remove from heat. Stir through bean sprouts.
  • 6
    Serve broccoli rice and prawn mixture topped with sliced chilli, sliced spring onion and egg.

Notes

If you don’t have a wok, use a large frying pan instead.