Prawn and Pea Orzo

• 2 tbspolive oil
• 1onion, finely chopped
• 2garlic cloves, crushed
• 350gorzo
• 1litre hot chicken stock
• 250gfrozen peas
• fine salt
• black pepper
• 300graw peeled king prawns, defrosted if frozen
• 30 mllemon juice
• 40gParmesan, finely grated
• 15gparsley, chopped
• Finely grated lemon zest (2 g)

Method

1. 1Heat the olive oil in a wide, deep frying pan over a medium heat. Add the onion with a pinch of salt and cook for 6 minutes until soft and translucent, then stir in the garlic for 1 minute.
2. 2Tip in the orzo and stir for a minute so every grain is coated in oil. This stops it clumping once the liquid goes in.
3. 3Add the hot stock in three additions, stirring regularly and letting each addition reduce before adding the next. Cook for about 12–15 minutes, or until the orzo is nearly tender. Add a splash of water if needed to keep it loose.
4. 4Stir in the frozen peas and the prawns. Cook for 3 to 4 minutes, stirring, until the prawns have turned pink and opaque all the way through and the peas are hot.
5. 5Take the pan off the heat. Stir in the lemon zest, half the juice, the Parmesan and the parsley. Taste, then add salt, pepper and more lemon until it is bright rather than sharp. Serve straight from the pan.

Per serving

kcal

578

protein

37.1g

fibre

7g

carbs

79.3g

fat

12.1g