• 245g King Prawns King Prawns, raw
• 255g basmati rice Basmati Rice, boiled
• 80g red cabbage Red Cabbage, raw
• 80g courgette Courgette
• 2 tsp jerk seasoning
• 80g pineapple Pineapple
• 15g lime Lime
• 15g spring onions Spring Onions
• 80g kidney beans Kidney Beans, canned, drained
• 60g coconut milk Coconut Milk, light
• fresh thyme

1. 1

   Prep everything first: wash and trim the red cabbage and courgette, then measure out the sauce ingredients.

2. 2

   Rinse the basmati rice, then simmer in 2 parts water for 10-12 minutes, cover and steam off the heat for 5 minutes.

3. 3

   Stir-fry the king prawns over high heat for 2-3 minutes until pink and curled.

4. 4

   Rub the protein in jerk seasoning and lime juice. Griddle the pineapple slices for 2 minutes each side until charred, then dice into a quick salsa with spring onion.

5. 5

   Meanwhile, steam or stir-fry the red cabbage and courgette for 3-5 minutes until just tender with a little bite.

6. 6

   Build the plate: basmati rice first, then the veg and king prawns, spooning over any remaining sauce. Finish with the fresh thyme.

7. 7

   Bulking upgrade: add the kidney beans, coconut milk for extra energy-dense calories.

Tap ingredients and steps to tick them off as you cook.