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Main mealBalancedFish & seafood€€€

Thai Curry with Shrimp, Crunchy Vegetables and Brown Rice

Name: Thai Curry with Shrimp, Crunchy Vegetables and Brown Rice
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2
Ingredients: 300 g PERFECT PRAWNS; 120 g Rice, white, long grain, unenriched, raw; 400 ml Nuts, coconut cream, canned, sweetened; 1.5 tbsp Parsnips, raw; 1 medium Peppers, bell, red, raw; 150 g Broccoli, raw; 2 clove Garlic, raw; 1 tbsp Ginger root, raw; 1 tbsp Oil, olive, extra virgin; 0.5 piece Limes, raw; 1 tsp Honey; 1 pinch Salt, table, iodized; 1 handful Coriander (cilantro) leaves, raw

A balanced and exotic dish that combines protein-rich seafood, creamy coconut sauce and fiber-rich brown rice.

Prep time15 min

Cook time20 min

Total time35 min

Servings2

Recipe

PERFECT PRAWNS300 gRice, white, long grain, unenriched, raw120 gNuts, coconut cream, canned, sweetened400 mlParsnips, raw1.5 tbspPeppers, bell, red, raw1 mediumBroccoli, raw150 gGarlic, raw2 cloveGinger root, raw1 tbspOil, olive, extra virgin1 tbspLimes, raw0.5 pieceHoney1 tspSalt, table, iodized1 pinchCoriander (cilantro) leaves, raw1 handful

Wok or a larger deep pan,Pot for cooking rice,Ginger grater,Knife and cutting board

Per servingTotal

Calories:1180.1 kcal2360.2 kcal

Protein:30.6 g61.1 g

Carbohydrates:172.8 g345.6 g

Fiber:5.9 g11.7 g

Water:226 ml451.9 ml

Fat:40.7 g81.4 g

Micronutrients

Sugar:110 g219.9 g

Saturated fat:32.4 g64.7 g

Cholesterol:190.5 mg381 mg

Sodium:445.7 mg891.3 mg

Potassium:903.4 mg1806.8 mg

Calcium:168.2 mg336.4 mg

Iron:2 mg3.9 mg

Magnesium:82.2 mg164.4 mg

Zinc:2.5 mg5 mg

Phosphorus:200 mg399.9 mg

Vitamin C:153.7 mg307.3 mg

Vitamin A:143.1 µg286.1 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Rinse the brown rice and cook it in salted water for about 25–30 minutes, until soft but still slightly firm to the bite. Drain.
2Heat the oil in a wok or a larger pan. Add the curry paste and fry it over medium heat for 1 minute to release its aroma. Stir in the chopped garlic and grated ginger and fry for another 30 seconds.
3Pour in the coconut cream and add the honey. Mix well so the paste completely dissolves into the liquid. Once the sauce comes to a boil, add the sliced bell pepper and broccoli.
4Reduce the heat and cook the vegetables for 5–7 minutes, until slightly softened but still crunchy.
5Add the shrimp to the pan. Cook for just 2–3 minutes (depending on size), until they turn pink and become firm. Don't overcook them so they stay juicy.
6Remove the dish from the heat, stir in the lime juice and season with more salt if needed.
7Serve the curry in deep plates over the brown rice and generously sprinkle with fresh cilantro.

Nutritional benefits

Thanks to the high manganese content in brown rice and selenium in shrimp, this meal supports energy metabolism and acts as an antioxidant to protect cells.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.