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Prawn and seasoned rice stir fry (High Fibre)

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Serves 2, approximately 4-5 grams of fibre per serve


  • 1 packet precooked rice and quinoa
  • 2 green spring onions finely sliced
  • 2 tablespoons olive oil
  • 1 tablespoon of sesame oil
  • 300 grams of deveined peeled prawns
  • 1 crushed garlic clove
  • 1 teaspoon of grated ginger
  • 1 tablespoon of soy sauce
  • ½ cup of continental parsley
  • 2 large free range eggs


  1. Combine both oils in a fry pan over a medium heat
  2. Gently cook spring onions, garlic, and ginger until soft
  3. Add prawns cook for a further five minutes, add rice and quinoa packet and heat through
  4. Toss in continental parsley and sprinkle soy sauce into mixture and combine through the stir fry
  5. Add a quick shallow fried egg on top for extra protein
  6. Serve with a salad or steamed green beans