(Serves 4)

• 2 bunch broccolini, halved

• 1 cup green beans, halved

• 1 tablespoon extra virgin olive oil, plus 1 extra

• 1 cup basmati rice

• 1 medium brown onion, finely diced

• 24 raw prawns, butterflied, deveined with tails in tact

• 6 cloves garlic, roughly chopped

• 1 cup veggie stock

• 250ml light thickened cream

• pinch of salt

• 1 lemon zested

• ¼ bunch parsley, roughly chopped

1. Prep the greens. In a medium bowl, toss broccolini and beans with a drizzle of olive oil. Set aside.

2. Cook the rice. Bring a large pot of water to the boil over high heat. Add rice and cook for 15–20 minutes, or until tender. Drain and keep warm.

3. Char the veggies. While the rice is cooking, heat a large fry pan over medium heat. Add the greens and cook for 4–5 minutes until tender and lightly charred. Remove from the pan, keep warm, and set aside.

4. Build the flavour base. Return the pan to the heat with another splash of olive oil. Add onion and cook for 3–4 minutes until soft and translucent. Stir in the garlic and cook for another 1–2 minutes until fragrant.

5. Make it saucy. Deglaze the pan with stock, letting it bubble away until reduced by half. Stir in the cream and bring to the boil.

6. Cook the prawns. Reduce the heat to a simmer, add the prawns, and cook for 2–3 minutes each side, until they turn pink and the sauce thickens slightly.

7. Finish fresh. Take off the heat, then stir through lemon zest, parsley, and just a pinch of salt to season.

8. Serve & enjoy. Divide rice, greens, and garlicky prawns between four bowls. Time to eat!

Snapshot!

Each serve of garlic prawns provides 2478 kJ of energy with a generous 36.7 g protein to keep you full and fuelled.

Total fat is 27.5 g, including 10.9 g saturated fat and a balance of healthy fats (11.4 g MUFA, 3 g PUFA). Carbs come in at 45.2 g with 8.6 g fibre for steady energy and digestion support. Sugars sit at 8.5 g, mainly from veggies.

Sodium is moderate at 527 mg, making it a hearty, well-rounded main.

What it means on the plate

This dish is a balanced, protein-rich main with lots of veg, a good amount of fibre, and heart-friendly MUFA from olive oil. Saturated fat and sodium are moderate. It’s not an everyday staple, but a lovely “something special” meal that still ticks the nutrition boxes when you’re looking to enjoy comfort and freshness on the same plate

Food group balance

• Grains: 2.7 serves (rice).

• Vegetables: 2.6 serves (greens).

• Protein foods: 1.1 serves (prawns).

• Dairy: 0 serves. Friendly reminder that cream is not considered a dairy food.

CWJ Takeaway

Garlic prawns are a flavour-packed, fibre-rich and protein-strong meal. With 2+ serves of veggies on the plate, it’s satisfying and balanced, a dish that feels like comfort food but delivers plenty of nutrition.