Green rice and prawns pilau recipe. Healthy, quick, tasty. Video recipe included.
Healthy eating doesn’t need to be complicated, hard or expensive. This prawns pilau recipe proves it. For just £2.30 per person, you can enjoy a flavoursome, light and healthy meal, in just about 30 minutes. Obviously you can make it even cheaper, by changing a few ingredients.
Use frozen or smaller prawns, sunflower oil instead of olive oil, dried parsley instead of fresh. And leave the mushrooms out. But in my opinion, just over a couple of pounds per person isn’t that much. It’s the price of a cup of coffee out.
See the short presentation video, and the list of ingredients, prices and how to make this dish follows below.
- 200 grams raw prawns - £3
- 120 grams risotto rice - £0.24
- One onion - £0.06
- 2-3 garlic cloves - £0.02
- A few mushrooms (optional) - £0.40
- 50 ml olive oil - £0.18
- 800 ml vegetable or chicken stock or water
- Fresh parsley - £0.70
- Salt and pepper to taste
- Total cost - £4.60. Cost per person - £2.30
- Dice the onion. Thinly slice the garlic. Sweat for a few minutes in the oil until they soften and translucent but don’t let them change colour.
- Get the rice into the pan. I didn’t even bother to wash it, let alone soak it in water. As it is works just fine, the rice needs to be a touch sticky when cooked. Mix the rice in the pan for about 30 seconds to get it warm and coated with a touch of the oil.
- Pour in the stock. The stock is important, as it will be absorbed by the rice. Therefore, use whatever you have best. You could use a stock cube, vegetable or chicken, ready-made stock, or homemade. I usually make my own stock and freeze it in 500 ml water bottles. Then use it when I needed. And it doesn’t cost me almost anything at all to make.
- Season with salt and pepper to taste. Just make sure you taste it, the stock could be salty.
- The optional mushrooms can be added to the pan now, sliced or in pieces, depending on size.
- Cover and simmer on a low heat for about 20 minutes until the rice is cooked and the stock has been absorbed into the rice. Check the rice a couple of times to make sure that it has enough stock and doesn’t burn. Stiring it is fine.
- Finally add the prawns and the parsley, and let it cook for further 2-3 minutes, depending on the size of the seafood. Garnish with fresh parsley.
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