The importance of Prawns - My Tomato & Prawn Rice dish

An important part of healthy nutrition is getting the right amount of protein in the healthiest forms possible. Prawns tick all the boxes. I'm well aware that there are many people who can't stand eating prawns and there are others with shellfish allergies who simply can't. For the rest of us though is it possible you are overlooking just how nutritious these little eco-friendly creatures are?

• They contain more protein (per weight) than beef, chicken, pork or lamb
• They have the least fat content compared to any land based animal protein sources
• High in Omega 3 and 6 which is great for healthy brain function and bone strength
• They are packed with vitamins and minerals including iodine, zinc, iron, phosphorus, potassium, magnesium and many more
• They are an excellent source of Niacin which is essential for the release of energy in the body and therefore assists the metabolic process

There are of course many different ways in which you can enjoy and include prawns in your diet. You could eat cooked prawns that have been chilled just as is or with a little dipping sauce. You could add cooked prawns to a salad or stir-fry, cook them on skewers on the BBQ, the possibilities are endless.

Below is a favourite quick easy dinner I like to cook for my family. It is of course high in protein, low in fat, low in salt, good for the heart and brain but best of all delicious! I've made mine in the Thermomix (TM) but you can use a deep pan using all the same ingredients, it will just be the time that you will need to self monitor. Prawns cook awfully quick, usually within 5 mins or so. If you are using raw green prawns like I have then just look for the colour to change to orange and they will stiffen when cooked through. If using pre-cooked prawns then just a minute or two should suffice to heat through the middle. Cooking from raw is always fresher tasting in my opinion!

PRAWN AND TOMATO RICE DISH

INGREDIENTS

1 Spring Onion with shallots
1 large Capsicum
3 large Tomatoes
1 Garlic clove
1 small piece of ginger
1 green chilli (2 for medium heat)
300g large green (uncooked) Prawns
20g or 4 tbsp coconut oil
10g or 2 tbsp Fish sauce

TM=Thermomix  FP=Food processor or by hand

Chop garlic, onion and ginger in TM for 3 seconds on speed 5 OR using FP.
Add coconut oil to TM OR transfer ingredients to a deep pan.
Cook on Varoma temp for 2 minutes, Speed 2 OR saute with coconut oil on high heat.
Chop tomatoes and chilli on Speed 6 for 5 seconds OR using FP then add to pan.
Cook on Varoma temp on Speed 2 for 3 minutes OR in pan stirring regularly.
INSERT BUTTERFLY in TM. Add fish sauce, salt (approx 1 tbsp, or to your taste) and paprika then prawns and capsicum (or other thinly sliced vegetables) OR add these ingredients and continue stirring on medium heat for approx 5-7 mins or until prawns are cooked through.
Cook on Varoma temp on REVERSE Speed 1 for 6 minutes.
When finished transfer to the Thermoserver and sprinkle chopped shallots over OR add to your steamed rice (rice cookers are an easy way of cooking perfect rice).
If using TM then cook your steamed rice using your Everyday cookbook recipe.
Serve your prawn dish on the steamed rice.

SERVES 4 ADULTS OR 2 ADULTS AND 3 SMALL CHILDREN'S SERVINGS. Add extra prawns, tomatoes and vegetables to stretch further.