Prawns With Green Beans & Brown Rice
Why this is peri-perfect… High in protein, fibre, and nutrient-dense veggies, supporting steady energy and muscle maintenance in midlife. Prawns provide lean, high-quality protein and essential minerals like zinc and iodine, while green beans and onion deliver fibre and antioxidants for gut and hormone health. Brown rice offers slow-release carbohydrates to keep blood sugar stable, helping to avoid midlife energy crashes. Olive oil and herbs add flavour and healthy fats without extra sugar or calories. It’s a wholesome, satisfying meal that’s quick to prepare and perfect for nourishing your body while keeping you full and steady.
Bright, saucy, and satisfying—this dish brings together tender prawns, crisp green beans, and a rich tomato sauce with a spoonful of rice to soak it all up.
Ingredients:
600g raw prawns (peeled & deveined)
2 tsp olive oil
1 medium brown onion, finely chopped
2 cloves garlic, minced
250g green beans, trimmed
1 jar (400g) organic pasta sauce (look for clean, no-added-sugar variety)
Salt & pepper, to taste
Optional: pinch of chili flakes or fresh herbs (basil, parsley)
2 cups cooked brown rice (½ cup per serve)
Instructions:
Prep the rice: Cook 1 cup dry brown rice (makes ~2 cups cooked) or warm pre-cooked rice.
Sauté aromatics: In a large pan, heat the olive oil. Add onion and garlic, sauté 3–4 mins until softened.
Cook beans: Add green beans and a splash of water. Cover for 3–4 mins to lightly steam until tender-crisp.
Add prawns: Stir in the prawns, season with salt, pepper, and optional chili. Cook 2–3 mins until prawns are pink and just cooked through.
Add sauce: Pour in the pasta sauce and simmer for 3–5 mins to heat through and let the flavors mingle.
Serve: Plate with ½ cup brown rice on the side. Spoon over prawn and sauce mixture. Garnish with fresh herbs if you like.
Per Serve: Calories: 400, Protein: 30g, Carbs: 35g, Fat: 12g
