Low Fat Prawn Fried Rice

Craving a healthier take on a classic takeaway favorite? This Low Fat Prawn Fried Rice is a quick, flavor-packed dish that’s perfect for a nutritious dinner or lunch prep. Made with wholesome brown rice and tender prawns, this recipe is loaded with colorful veggies like diced carrots, peas, and spring onions for a boost of vitamins and fiber. A hint of low-sodium soy sauce and sesame oil ties everything together while keeping the flavors light yet satisfying. Ready in just 35 minutes, this easy prawn fried rice skips the excess oil and calories but keeps all the deliciousness intact. Whether you're looking for a high-protein, low-fat meal or a healthy family-friendly dish, this fried rice recipe will not disappoint.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1.5 cups Brown rice
• 250 grams Raw prawns, peeled and deveined
• 1 cup Carrots, diced
• 0.5 cup Frozen peas
• 3 Spring onions, sliced
• 2 cloves Garlic, minced
• 2 tablespoons Low sodium soy sauce
• 2 Eggs
• 1 teaspoon Sesame oil
• 1 spray Olive oil spray
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Start by cooking the brown rice according to the package instructions. Set aside to cool, preferably refrigerate for a firmer texture which is ideal for fried rice.

Step 2

In a large non-stick skillet or wok, lightly spray with olive oil and heat over medium-high heat.

Step 3

Add the prawns, season with salt and pepper and stir-fry until they turn pink and are cooked through, about 3-4 minutes. Remove from the skillet and set aside.

Step 4

Spray a bit more olive oil if necessary and add the minced garlic, diced carrots, and frozen peas to the skillet. Stir-fry for about 3-5 minutes, until the carrots are tender.

Step 5

Push the vegetables to one side of the pan and crack the eggs onto the empty side. Scramble the eggs until fully cooked, then mix with the vegetables.

Step 6

Add the cooked rice to the skillet, along with the cooked prawns. Pour in the soy sauce and sesame oil, stirring everything together to ensure the rice is evenly coated. Stir-fry for an additional 2 minutes.

Step 7

Add the sliced spring onions to the rice mixture and stir well to combine. Adjust seasoning with additional salt and pepper to taste.

Step 8

Serve immediately, garnished with extra spring onions if desired.

Nutrition Facts

Serving size	(1214.4g)

Amount per serving	% Daily Value*
Calories	1092.9

Total Fat 28.5g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 5.9g
Cholesterol 844.5mg	0%
Sodium 3000.2mg	0%
Total Carbohydrate 120.6g	0%
Dietary Fiber 21.5g	0%
Total Sugars 19.1g
Protein 94.8g	0%

Vitamin D 82IU	0%
Calcium 564.3mg	0%
Iron 10.6mg	0%
Potassium 2511.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.9%

Protein: 33.9%

Carbs: 43.1%