Name: Prawn and pineapple fried rice
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Yield: 2
Ingredients: 100g (3½ oz) brown rice (or 250g (9oz) ready-cooked brown rice); 2 tsp rapeseed oil; 1 red pepper deseeded and finely diced; 80g (3oz) button mushrooms sliced; 50g (2oz) frozen peas; 4 spring onions trimmed and sliced; 150g (5 oz) fresh pineapple chunks; 100g (3½ oz) peeled prawns (or 100g lean diced cooked chicken breast or 20g chopped roasted unsalted cashews); Finely grated zest and juice of 1 small lemon; 1 tsp reduced-salt soy sauce

Meal type: Main meal, Side dish

Serves: 2

Preparation time: 20 minutes

Cooking time: 45 minutes

Unless you are using ready-cooked rice*, cook rice as directed on the packet, then spread out onto a tray to cool and dry a little for an hour.
When rice has cooled, or if you’re using ready-cooked rice, heat the oil in a large non-stick frying pan or wok and stir fry the red pepper and mushrooms for 5 minutes until softened. Add the peas, spring onions, pineapple and prawns or chicken (if using) and fry for a further 2 minutes.
Toss in the cooked rice, lemon juice and zest and soy sauce. Cook, stirring, for 5 minutes until rice is piping hot. Scatter with cashews if you are using them instead of prawns or chicken.
For a packed lunch, cool then spoon into plastic containers, and keep chilled. If freezing, freeze as soon as the rice has cooled. Defrost in the fridge overnight and reheat by stir-frying until piping hot.

*According to advice given by the Food Standards Agency leftover rice can be re-heated as long as it is cooled down quickly, re-heated thoroughly and consumed within 24 hours.

Energy 1476kJ 350kcal 18%

Carbs 55.4g -

Fibre 6.8g 23%

Fat 5.7g Low 8%

Saturates 0.4g Low 2%

Sugar 13g Low 14%

Salt 0.98g Low 16%

% = an adult's reference intake

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Ingredients

100g (3½ oz) brown rice (or 250g (9oz) ready-cooked brown rice)

2 tsp rapeseed oil

1 red pepper, deseeded and finely diced

80g (3oz) button mushrooms, sliced

50g (2oz) frozen peas

4 spring onions, trimmed and sliced

150g (5 oz) fresh pineapple chunks

100g (3½ oz) peeled prawns (or 100g lean diced cooked chicken breast, or 20g chopped roasted unsalted cashews)

Finely grated zest and juice of 1 small lemon

1 tsp reduced-salt soy sauce

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