Thai green prawn curry with broccoli
Cooking time:(may need an extra 5 mins)
Skill level: Easy peasy
Costs: Splashing out
Thai green prawn curry with broccoli is a speedy curry recipe that's ready in just 15 minutes and makes a healthy family meal, containing 1 of your 5-a-day portions of fruit and vegetables. Broccoli is packed full of vitamins, protein and calcium, as well as plenty more minerals, so it's a fab choice if you're trying to get more green veg in your diet. This recipe is perfect for when you're cooking for a family, or even when you're entertaining. Serve with steamed rice - either jasmine, plain or coconut for a really tasty dinner. You'll never have to pick up a takeaway menu again!
- 200g bellaverde broccoli
- 225g/8oz Thai fragrant rice
- 1 (400g) can reduced-fat coconut milk
- 30ml/2tbsp Thai Green Curry paste
- 5ml/1tsp fish sauce
- 1 tsp granulated sugar
- 500g/1lb raw peeled tiger prawns, thawed if frozen
- 1 (220g) can sliced bamboo shoots, drained
- 4 spring onions, sliced
- Zest and juice 1 lime
- 45ml/3tbsp fresh chopped coriander leaves
Just two spears of broccoli is all you need to tick off one of your 5-a-day portions of fruit and vegetables
- Prepare the broccoli by trimming a little off the end of each spear. Place the rice in a sieve, rinse under with cold water, then cook in a medium pan of boiling water for 10 mins or until tender.
- Whilst the rice cooks place the coconut milk, curry paste, fish sauce and sugar in a large frying pan or wok. Slowly bring to the boil, then add the broccoli, reduce the heat, cover and simmer for 3-4 mins or until just tender.
- Stir in the spring onions, prawns and bamboo shoots and stir well. Bring the mixture back to the boil, then simmer for 2 mins, stirring occasionally until the prawns have turned pink. Stir in the lime zest and juice and coriander.
- Drain the rice in a sieve and divide between four bowls, top with the prawn curry and serve.
Nutritional information per portion
- Calories 419(kcal)
- Fat 12.9g
- Saturates 9.5g
- Sugars 0.0g
- Salt 1.6g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.