Jerk-spiced King Prawns & Brown Rice Bowl with Courgette
Big flavour, sensible numbers. This Caribbean plate pairs king prawns with brown rice for 37g protein and roughly 400 kcal.
Ingredients
- 180g King Prawns
- 150g brown rice
- 80g courgette
- 80g red cabbage
- 2 tsp jerk seasoning
- 80g pineapple
- 15g lime
- 15g spring onions
- fresh thyme
Method
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1
Prep everything first: wash and trim the courgette and red cabbage, then measure out the sauce ingredients.
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2
Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.
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3
Stir-fry the king prawns over high heat for 2-3 minutes until pink and curled.
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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.
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5
Meanwhile, steam or stir-fry the courgette and red cabbage for 3-5 minutes until just tender with a little bite.
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6
Build the bowl: brown rice first, then the veg and king prawns, spooning over any remaining sauce. Finish with the fresh thyme.
Tap ingredients and steps to tick them off as you cook.