Garlic-Chili Shrimp Rice Bowl

What you need

• Large frying pan
• Saucepan with a lid
• 4 meal-prep containers

Ingredients

• 800 graw peeled prawns— about 200 g per bowl; frozen is fine
• 240 grice— weighed dry
• 2 (about 250 g each)courgettes, sliced
• 2peppers, sliced
• 4 clovesgarlic, thinly sliced
• 1 tspchilli flakes— or to taste
• 1 tsppaprika
• 1lemon— zest and juice
• 4 tspolive oil
• 2spring onions, sliced
• 1 handfulflat-leaf parsley or coriander, chopped

How to make it

1. 1

   If the prawns are frozen, thaw them fully and pat them properly dry. Wet prawns release water into the pan and boil instead of searing — this one step decides how the whole bowl tastes.

2. 2

   Cook the rice according to the packet and leave it covered off the heat.

3. 3

   Fry the courgette and peppers in 2 teaspoons of oil over high heat for 5–6 minutes until they colour at the edges, then tip them out of the pan.

4. 4

   Add the rest of the oil, then the garlic, chilli flakes and paprika for 20 seconds. Add the prawns in a single layer and cook for 1–2 minutes a side, until they are pink and have curled into a loose C. Take them out while they still look a shade underdone.

5. 5

   Off the heat, add the lemon zest and juice and toss the vegetables back through the pan juices.

6. 6

   Build the bowls with rice, vegetables and prawns, and finish with spring onion and parsley.

7. 7

   Prawns keep 2 days, no more — plan this one for day one or two of the week, like the salmon. Reheat briefly and covered, or eat the bowl cold as a rice salad; a prawn that gets a second full cooking turns rubbery.

Per serving, roughly

Energy

~480 kcal

Protein

~44 g

Carbs

~56 g

Fat

~6 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations