Garlic-Infused Prawn Rice

• 300 glong-grain white rice, rinsed
• 700 mlhot low-FODMAP chicken or fish stock
• 100 gfrozen peas, defrosted
• 400 gking prawns, peeled and deveined
• 1red pepper, diced
• 1medium carrot, finely diced
• 2 tbspgarlic-infused olive oil
• 1 tspsmoked paprika
• 2 tbspspring onion green tops, thinly sliced
• 2 tbspfresh parsley, chopped
• 1lemon, zest and juice
• sea salt and freshly ground black pepper, to taste

Method

1. 1Put the rinsed rice in a medium saucepan with the hot stock, bring to a gentle boil, then reduce to a low simmer, cover and cook for 12–15 minutes until the rice is tender and the liquid absorbed. Remove from the heat and leave covered for 5 minutes so the rice steams to a light, fluffy texture.
2. 2While the rice cooks, heat 1 tbsp of the garlic-infused oil in a large frying pan over a medium-high heat. Add the diced carrot and red pepper and sauté for 4–5 minutes until softened but still with a little bite.
3. 3Push the veg to one side, add the remaining 1 tbsp garlic oil, and fry the prawns with the smoked paprika for 2–3 minutes until they turn pink and are just cooked through; they should feel springy and opaque.
4. 4Stir the peas into the prawns and veg to warm through for 1 minute, then remove from the heat so the prawns don't overcook. Season lightly with salt and pepper.
5. 5Fluff the rice with a fork and gently fold the prawn and vegetable mix through, adding the lemon zest and juice to lift the flavours along with the chopped parsley and spring onion tops for freshness.

Per serving

kcal

494

protein

31.7g

fibre

4.9g

carbs

71.6g

fat

8.7g