Dinner
Prawn, Courgette & Brown Rice Stir Fry
Dairy-Free
Gluten-Free
High Protein
Nutrient-Dense
⏱ 20 min total
🍴 Serves 2
A quick prawn stir fry with courgette, carrots, spinach and brown rice in a ginger-lime dressing.
Prawns provide lean protein, while brown rice and vegetables add fibre and plant variety. Fresh ginger and lime create plenty of flavour without requiring a rich sauce.
Ingredients
Servings
Quantities update as you change servings — treat scaled amounts as a guide, not an exact measure.
- 250 g raw peeled prawns
- 250 g cooked brown rice
- 1 courgette, sliced into half-moons
- 1 carrot, cut into thin strips
- 2 handfuls baby spinach
- 1 tbsp sesame oil
- 1 tbsp reduced-salt tamari
- 1 tsp freshly grated ginger
- Juice of ½ lime
- 1 tsp sesame seeds
Method
- 1 Heat the sesame oil in a large frying pan or wok over medium-high heat.
- 2 Add the courgette and carrot and stir fry for 3–4 minutes until just tender.
- 3 Add the prawns and ginger and cook for another 3–4 minutes until the prawns are pink and cooked through.
- 4 Add the spinach and stir until wilted.
- 5 Stir through the cooked brown rice, tamari and lime juice and heat until piping hot.
- 6 Sprinkle with sesame seeds and serve immediately.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or healthcare team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.