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Egg Fried Rice with Prawns

A UK lunch recipe with 570 kcal and 46g of protein per serving, costing roughly £2.60 to make.

Egg Fried Rice with Prawns
dairy-freeintermediateMeal-prep friendly
570kcal
46gProtein
60gCarbs (est.)
16gFat (est.)
£2.60Per serving

Ingredients

  • rice75g, uncooked (or leftover cooked rice)
  • egg2
  • prawns120g
  • peas60g
  • soy sauce1.5 tbsp

Method

  1. Cook the rice according to packet instructions, spread it on a plate, and let it cool completely — or better, use cold rice cooked the day before. Cold, dry rice fries properly; warm fresh rice turns mushy.
  2. Heat a wok or large frying pan over high heat until smoking, then add a tablespoon of oil.
  3. Pour in the beaten eggs and scramble quickly for 30-45 seconds until just set. Remove and set aside.
  4. Add the prawns to the hot pan and stir-fry for 2-3 minutes until pink and cooked through. Add the peas for the final minute.
  5. Add the cold rice, breaking up any clumps with your spatula, and stir-fry for 2-3 minutes until every grain is hot and starting to catch slightly.
  6. Return the egg to the pan, add the soy sauce, and toss everything together for a final 30 seconds. Serve immediately.
Meal-prep note

Reheats well, and day-old rice actually works better for this than fresh — great with leftover rice.

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Calories and protein are set per recipe; carbs and fat are estimated from the remaining calories and the recipe's main carb source, so treat them as a close guide rather than a lab measurement. Prices are rough per-serving estimates for UK supermarkets and vary by store and season. Nothing here is medical or dietary advice.