Enjoy A Variety Of Foods Every Day (Part 4) - Thai fried rice with prawns & peas, Tartines with roasted tomatoes & mint pesto

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Thai fried rice with prawns & peas


PREP 10 mins

COOK 10 mins

·         2 tbsp vegetable oil

·         1 red onion, halved and sliced

·         2 garlic cloves, sliced

·         1 red chili, sliced

·         250g/9oz raw large peeled prawns

·         300g/11oz cooked brown rice (about 140g uncooked rice)

·         75g/2½ oz frozen peas

·         1 tbsp each dark soy sauce and fish sauce

·         small bunch coriander, roughly chopped, plus a few leaves to serve

·         4 large eggs

·         chili sauce, to serve (optional -we used Sriracha)

Thai fried rice with prawns & peas

Thai fried rice with prawns & peas

Heat 1 tbsp of the oil in a wok, add the onion, garlic and chili, and cook for 2-3 mins until golden. Add the prawns and cook for 1 min. Tip in the rice and peas, and keep tossing until very hot. Add the soy and fish sauce, then stir through the chopped coriander. Keep warm while you fry the eggs.

Heat the remaining oil in a frying pan and fry the eggs with some seasoning. Divide the fried rice mix between 4 bowls and top each with a fried egg. Serve scattered with coriander, with chili sauce, if you like.

PER SERVING 287 kcals, protein 22g, carbs 21g, fat 12g, sat fat 3g, fiber 3g, sugar 3g, salt 1.9g

Tartines with roasted tomatoes & mint pesto


PREP 10 mins

COOK 20 mins

·         8 medium-sized vine-ripened tomatoes, halved

·         4 tbsp extra virgin olive oil

·         4 thick slices whole meal bread

·         1 garlic clove, left whole

·         25g/1oz pine nuts, toasted

·         small bunch mint

·         1 tbsp balsamic vinegar

·         100g/4oz ricotta

·         green salad, to serve (optional)

Tartines with roasted tomatoes & mint pesto

Tartines with roasted tomatoes & mint pesto

Heat oven to 190C/170C fan/gas 5. Put the tomato halves in a roasting tin in a single layer. Drizzle with 1 tbsp of the oil, season well and roast for 20 mins. Set aside.

Toast the bread, then rub with the garlic - save the clove for the pesto. Brush a bit more oil over the bread and put on 4 plates.

Using a food processor, whizz together the pine nuts, mint, garlic, remaining oil and vinegar. Thickly spread the ricotta on the bread, then top with the roasted tomatoes and some mint pesto. Serve with a salad, if you like.

PER TARTINE 333 kcals, protein 10g, carbs 28g, fat 20g, sat fat 4g, fibre 5g, sugar 8g, salt 0.8g

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