15minutes
654Calories
48gProtein
1serving
The high-protein version of fried rice: the prawns bring thirty grams, the egg the rest. The rice has to be cold or it sticks.
Ingredients
Forserving
- 80 grice, dry weight (cooked the day before)
- 150 gPrawns, peeled
- 60 gEgg (1 piece)
- 60 gPeas, frozen
- 30 gSpring onion
- 15 gSoy sauce (1 tbsp)
- 10 gCanola oil (1 tbsp)
- Ginger, garlic, white pepper
How to make it
- Get the oil very hot, fry the prawns with the ginger and garlic for two minutes, take them out.
- Egg into the pan, stir it, let it set.
- Add the rice and peas and fry over high heat for three minutes, turning.
- Prawns back in, then soy sauce, pepper and spring onion folded through.
One tip
The prawns only go back at the end, otherwise they turn tough.
Nutrition per serving
| Calories | 654 |
|---|---|
| Protein | 48 g |
| Fat | 17 g |
| Carbs | 76 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
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2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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