SPRING VEG & PRAWN STIR-FRY

Spring veg & prawn stir-fry image

A quick and tasty stir-fry, perfect after a long day at work - you can prepare the rice ahead, if you like

Provided by Good Food team

Categories Dinner, Main course, Side dish, Supper

Time 40m

Number Of Ingredients 8

Ingredients

200g brown rice
1 tbsp sesame seed
1 tbsp vegetable oil or sunflower oil
small knob of root ginger , peeled and cut into matchsticks
300g mixed baby carrot and parsnips, halved lengthways
2 tbsp hoisin sauce
200g pack frozen cooked prawn , defrosted and drained
3 spring onions , sliced

Steps:

Boil the rice for 25 mins or until tender, drain, cool quickly under cold water, then drain again. Toast the sesame seeds in a dry wok until golden, then tip onto a plate and set aside. Heat the wok until really hot, then add the oil and ginger and stir-fry for 30 secs. Add the carrots, hoisin sauce and half a cup of water, then cover and cook over a high heat for 4 mins. Add the parsnips, re-cover and cook for another 3 mins.
Tip in the rice and cook until piping hot. Throw in the prawns and spring onions for 1-2 mins until warmed through. Serve sprinkled with the toasted sesame seeds.

Nutrition Facts : Calories 640 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 101 grams carbohydrates, Sugar 15 grams sugar, Fiber 8 grams fiber, Protein 33 grams protein, Sodium 2.4 milligram of sodium