Qualified Nutritional Consultant

King prawn pilaf

This king prawn pilaf couldn’t be easier to make but will impress your family and friends. Quick, simple and great on a summer’s evening.

Good for…

Prawns are an excellent source of protein and a good source of omega-3 fatty acids which are important for heart health. They’re also a rich source of minerals including copper, selenium and zinc. Rice is a good source of minerals which include manganese and selenium. The raw salad provides and array of vitamins and minerals including vitamin K and A.

What you need:

250g prawns, cooked and shelled
200g organic rice (50g per person)
1 litre broth stock
1 tbsp hot curry powder
½ cucumber, diced
4 tomatoes, chopped
4 spring onions, chopped
100g rocket
4 tbsp greek-style natural yogurt
Finely grated zest of 1 lemon
2 tbsp freshly chopped coriander (optional)

What you do:
Place the rice, stock and curry powder into a large pan and bring to the boil.

Cook for 30 minutes until tender, leaving the lid off for the final 5 minutes of cooking time.

Virtually all the liquid will have been absorbed. Remove from the heat and spread the rice out in a shallow serving dish to cool.

Serve with the prawns, cucumber, tomatoes, spring onions and rocket.

Season with a little salt and freshly ground black pepper.

For the dip, mix together the yogurt and lemon zest and serve alongside the pilaf.

Garnish with fresh coriander, if using.

Serves 4.

Top Tip

When choosing a curry powder make sure you can read and understand all of the ingredients. Try to include one that has turmeric in it as turmeric is anti-inflammatory.