• Wild Rice Courgette Fennel and Prawn Stir Fry

    15 minutes
    Amount Per Serving: Calories 209; Fat 8.7g; Protein 27g; Carbohydrates 28.8g; Cholesterol 182.6mg; Calcium 114.8mg; Iron 1.4mg; Sodium 579.5mg
    Silky-soft green onions make this rice dish even better. The rice is a hearty base of garlicky sauteed prawns and courgette with herbed lemon sauce.
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    • 200g peeled raw prawns
    • 2 tablespoons olive oil
    • 1 red onion, finely chopped
    • 3 courgette, diced
    • 1 fennel bulb, finely chopped
    • 225g mixed long-grain and wild rice
    • 900ml vegetable stock
    • 2 garlic cloves, finely chopped
    • salt and freshly ground black pepper
    • 1 tablespoon flat-leaf parsley, finely chopped
    • 4 lemon wedges, to serve


    • Heat 1 tablespoon of oil in a large frying pan over medium heat. Add the onion, courgettes and fennel, cook for 6 to 8 minutes or until just tender, stirring occasionally. Remove from heat.

    • Place wild and long-grain rice in a large saucepan with the stock. Bring to the boil, reduce heat to low, cover, and simmer for 20 minutes or until liquid has been absorbed. Remove from heat.

    • Heat the remaining oil in a frying pan over medium-high heat. Add the prawns and garlic; cook for 4 minutes or until they turn pink. Remove from heat.

    • Stir into rice with courgettes, fennel, parsley and salt and pepper to taste.

    • Serving Suggestions: Serve with lemon wedges. Serve as is or as part of a salad, or with crusty bread for soaking up the delicious juices.