Low Fat Prawn Fried Rice
Discover a guilt-free twist on a classic favorite with this Low Fat Prawn Fried Rice, a delicious fusion of bold flavors and wholesome ingredients. Packed with protein-rich, succulent prawns and nutrient-loaded brown rice, this recipe brings together vibrant carrots, sweet peas, and aromatic spring onions for a colorful, satisfying dish. By using olive oil spray and sesame oil in moderation, it keeps the calories low while delivering maximum taste. Light seasoning with low sodium soy sauce and freshly ground pepper ensures each bite bursts with savory goodness without compromising health. Perfect for weeknight dinners, this quick and easy recipe is ready in under 40 minutes and pairs beautifully with a fresh side salad. Its balance of high protein, fiber, and low fat makes it a delicious, nutritious option for health-conscious foodies everywhere searching for "low-fat fried rice recipes" or "healthier prawn fried rice."
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Recipe Information
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
Instructions
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.
In a large non-stick skillet or wok, lightly spray with olive oil and heat over medium-high heat.
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.
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.
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.
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.
Add the sliced spring onions to the rice mixture and stir well to combine. Adjust seasoning with additional salt and pepper to taste.
Serve immediately, garnished with extra spring onions if desired.
Nutrition Facts
Calories |
1093 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.5 g | 37% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 844 mg | 282% | |
| Sodium | 3000 mg | 130% | |
| Total Carbohydrate | 120.6 g | 44% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 19.1 g | ||
| Protein | 94.8 g | 190% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 564 mg | 43% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 2511 mg | 53% | |
*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.
