Shrimp with brown rice and wok vegetables

Ingredients

• shrimp: 1 serving, about 180 g
• cooked brown rice: 3/4 cup, about 160 g
• vegetables: 1 large plate, about 220 g
• olive oil: 1 tbsp, about 6 g

Instructions

1. Thaw the prawns ahead of time and dry them properly: even a little water and you get poaching in their own juice instead of frying.
2. Cut the vegetables into strips of one size. The pan has to be hot enough that a drop of water vanishes on contact.
3. Fry the vegetables for 3 minutes over high heat, keeping them moving, then lift them onto a plate — they should stay crisp.
4. Throw the prawns into the same pan and give them no more than 2–3 minutes: they are done when they turn opaque and curl into a C. Curled all the way into an O, they are overcooked and rubbery.
5. Return the vegetables, add the rice, toss for half a minute and take it off. Garlic and soy sauce go in at the very end, or they burn.

Nutrition

Contains: Shellfish

Swaps

• The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
• Swap the oily fish for trout, mackerel or sardines in a similar portion.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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