Prawn pilau

This fragrant prawn pilau is rice seasoned and cooked with prawns. Prawns, besides being rich in protein, they also supply omega-3 fatty acids and zinc.

Preparation

Prep Time: 15 mins
Cook Time: 30 mins
  1. Soak rice in water for 30 minutes.
  2. Put prawns in a bowl and rub all over with ½ tsp salt, chilli powder and lemon juice. Cover and set aside for half an hour.
  3. Heat oil in a pan, fry prawns turning frequently.
  4. Remove prawns from pan and set aside.
  5. Add onions and garlic to the pan and fry until golden brown.
  6. Stir in cumin seeds and turmeric powder.
  7. Drain soaked rice thoroughly and add to the pan with remaining salt, fry for 2 minutes.
  8. Return prawns to the pan.
  9. Pour enough boiling water to cover mixture by 1cm.
  10. Bring to boil and then lower the heat, cover and simmer for 15-20 minutes or until rice is tender and water has been absorbed.
  11. Garnish pilau with red capsicum slices and whole cooked prawns.
1 portion Prawn pilau has 317.45 calories
Nutritional Analysis
Low Fat, High Carb

Nutrition Info

Based on a 2000 Calorie Daily Allowance

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For 1 portion

Calories

317.45

Calories from Fat

32.74

 

% Daily Value*

Total Fat 3.64g

8.27%

Saturated Fat 0.58g

2.61%

Mono Unsat. Fat 1.43g

Poly Unsat. Fat 1.37g

Cholesterol 0mg

0%

Sodium 2,278.09mg

94.92%

Total Carbohydrate 63.89g

23.23%

Dietary Fiber 1.9g

7.6%

Sugars 1.52g

 

Proteins 6g

4.8%

Vitamin A 0.24%

Vitamin C 0.06%

Calcium 3.58%

Iron 8.82%

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