Egg fried rice with prawns & peas

Gluten Free
Dairy Free
Health score
11%
Egg fried rice with prawns & peas
25 min.
4
450kcal

Suggestions


If you're craving a flavorful, satisfying meal that's quick and easy to make, this Egg Fried Rice with Prawns and Peas is a perfect choice! With a delightful combination of fragrant basmati rice, tender prawns, and the sweet crunch of peas, it’s a delicious dish that can be enjoyed as a side or main course. What’s even better is that it’s both gluten-free and dairy-free, making it a great option for those with dietary restrictions.

Ready in just 25 minutes, this recipe is a real time-saver for busy days. The golden scrambled eggs, infused with the vibrant taste of garlic and chili, add a lovely depth of flavor, while the soy sauce brings it all together for that perfect savory finish. Plus, it’s a great way to use up leftover rice, turning it into a wholesome, balanced meal full of protein and energy-boosting carbs. Whether you're serving it for lunch or dinner, this dish will definitely satisfy your hunger while keeping you nourished.

So, if you're looking for a healthy yet indulgent meal that's easy to make, this Egg Fried Rice with Prawns and Peas should be on your list! It’s sure to impress both your taste buds and anyone you’re cooking for.

Ingredients

  • 250 rice 
  • tbsp vegetable oil 
  •  garlic clove finely chopped
  •  to 5 chilies shredded red deseeded
  •  eggs beaten
  • 200 pea-mond dressing frozen
  • bunch spring onion finely sliced
  • 285 shrimp cooked
  • tbsp soya sauce for serving, if you like

Equipment

  • frying pan
  • sauce pan
  • wok

Directions

  1. Put the rice in a saucepan with 600ml water. Bring to boil, cover, then simmer for 10 mins or until almost all the water has gone. Leave off the heat, covered, for 5 mins more.
  2. Heat the oil in wok or large frying pan.
  3. Add the garlic and chilli, then cook for 10 secs making sure not to let it burn. Throw in the cooked rice, stir fry for 1 min, then push to the side of the pan.
  4. Pour the eggs into the empty side of the pan, then scramble them, stirring. Once just set, stir the peas and spring onions into the rice and egg, then cook for 2 mins until the peas are tender.
  5. Add the prawns and soy sauce, heat through, then serve with extra soy sauce on the side, if you like.

Nutrition Facts

Calories450kcal
Protein23.59%
Fat20.19%
Carbs56.22%

Properties

Glycemic Index
56.05
Glycemic Load
33.63
Inflammation Score
-5
Nutrition Score
17.051304361095%

Flavonoids

Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:449.61kcal
22.48%
Fat:10.01g
15.39%
Saturated Fat:1.99g
12.42%
Carbohydrates:62.69g
20.9%
Net Carbohydrates:58.23g
21.17%
Sugar:2.63g
2.93%
Cholesterol:196.55mg
65.52%
Sodium:374.75mg
16.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.3g
52.61%
Manganese:1.03mg
51.27%
Phosphorus:361.11mg
36.11%
Folate:126.62µg
31.66%
Copper:0.6mg
29.8%
Vitamin K:27.5µg
26.19%
Selenium:17.78µg
25.4%
Vitamin C:17.96mg
21.77%
Magnesium:75.67mg
18.92%
Fiber:4.45g
17.82%
Zinc:2.65mg
17.69%
Iron:2.85mg
15.83%
Potassium:497.67mg
14.22%
Vitamin B6:0.28mg
13.9%
Vitamin B5:1.23mg
12.29%
Vitamin B1:0.17mg
11.37%
Vitamin B2:0.18mg
10.68%
Calcium:96.93mg
9.69%
Vitamin B3:1.62mg
8.12%
Vitamin E:1.11mg
7.39%
Vitamin A:293.36IU
5.87%
Vitamin B12:0.2µg
3.26%
Vitamin D:0.44µg
2.93%