Garlic Prawns with Lemon Rice & Courgettes

• 250gbasmati rice, rinsed
• 1lemon, finely zested then cut into wedges
• 3spring onions, finely sliced
• 400graw king prawns, peeled
• 2 tbspolive oil
• 25gbutter
• 4garlic cloves, thinly sliced
• ½ tspchilli flakes
• 2courgettes, halved lengthways and sliced
• 15gflat-leaf parsley, roughly chopped
• fine salt, to taste
• black pepper, to taste
• 160ggarlic aioli, to serve if wanted (optional)

Method

1. 1Put a large pan of salted water on to boil over a high heat, about 8 minutes until rolling vigorously. While it heats, slice the courgettes, garlic and spring onions, chop the parsley, zest the lemon and cut it into wedges.
2. 2Add the rice to the boiling water and cook for 10 to 12 minutes until tender with a slight bite. Drain well, then fluff through the lemon zest and spring onions.
3. 3While the rice cooks, heat 1 tbsp olive oil in a large frying pan over a high heat. Add the courgettes in a single layer and cook for 7 to 8 minutes until deeply golden on the cut sides, turning only when they release easily; season with salt and black pepper, then transfer to a plate.
4. 4Lower the heat to medium and add the remaining olive oil and butter to the same pan. Add the garlic and chilli flakes, then fry for 1 minute until the garlic is pale gold and fragrant.
5. 5Add the prawns and cook for 2 to 3 minutes until pink, opaque and lightly curled, turning them through the garlic butter. They must be steaming hot throughout with no translucent flesh remaining.
6. 6Return the golden courgettes to the pan and toss with most of the parsley for 1 minute until glossy and coated in the garlic butter. Taste and season if needed.
7. 7Spoon the lemon rice into warm bowls and pile over the prawns, courgettes and all the buttery pan juices. Scatter with the remaining parsley and serve with the lemon wedges; offer the garlic aioli separately if wanted.

Per serving

kcal

462

protein

29.6g

fibre

3.2g

carbs

56.7g

fat

13.4g