Quick & Easy

Prawn and broccoli fried ‘rice’

Broccoli rice, like cauliflower rice, is an excellent low-carb substitute for white rice, and tastes delicious with stir-fried prawns
James Moffat

This recipe is from Taking Charge of Diabetes.



1.Cook eggs in a saucepan of boiling water for 6 minutes. Run under cold water until cool; peel.
2.Meanwhile, process broccoli until chopped finely to form broccoli ‘rice’.
3.Combine soy sauce and sesame oil in a small bowl.
4.Heat olive oil in a large wok over high heat. Add onion; stir-fry for 2 minutes. Add garlic, ginger and chopped chilli; stir-fry for 30 seconds. Add prawns; stir-fry for 1 minute or until cooked through. Add the water; bring to the boil. Add chopped green onion and broccoli; stir-fry for 2 minutes. Add peas and sugar snap peas; stir-fry for 2 minutes. Add soy sauce mixture; stir-fry until well combined.
5.Remove from heat. Stir through bean sprouts.
6.Divide broccoli ‘rice’ and prawn mixture among four bowls or plates; top with sliced chilli, sliced green onion and half a boiled egg each.
  • You can make this the night before and divide broccoli ‘rice’ and prawn mixture among four take-away containers or airtight containers. Refrigerate to take to work and reheat for lunch the next day.

    * If you don’t have a wok, use a large frying pan instead.


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