Stir-Fried Prawns with Vegetables and Brown Rice

This stir-fried prawn bowl combines tender prawns, crunchy vegetables and nutty brown rice with the savoury flavours of garlic, ginger and sesame oil. It is a practical option for a weeknight dinner, bringing protein, wholegrains and a variety of vegetables together in one satisfying meal. It's easy to prepare and can be adapted to suit different tastes and preferences.

Why This Recipe Works for Diabetes

This recipe brings together several food groups that can contribute to a balanced meal for people managing diabetes.

• Protein from prawns: Prawns provide protein, which contributes to fullness and helps maintain body tissues.

• Fibre from vegetables and brown rice: Broccoli, capsicum, carrot and brown rice provide dietary fibre, which supports digestive health.

• A source of carbohydrates: Brown rice supplies carbohydrates that contribute to the meal's energy content. Being aware of the amount served can help people account for carbohydrates in their individual diabetes management plan.

• Unsaturated fats: Sesame oil provides predominantly unsaturated fat, contributing flavour to the stir-fry.

Individual blood glucose responses vary, and the recipe's nutritional profile does not guarantee a particular response. Portion sizes and individual dietary needs are worth considering when planning meals.

Method

1. Cook the brown rice. Rinse the uncooked brown rice under cold water. Add the rice and the required amount of water to a saucepan. Bring to the boil, then reduce the heat, cover and simmer according to the packet instructions until the rice is tender and the water has been absorbed. Set aside.
   
   
2. Prepare the ingredients. Peel and devein the prawns if needed. Cut the broccoli into small florets, cut the capsicum the spring onions and the carrot.
   
   
3. Cook the prawns. Heat the sesame oil in a large wok or frying pan over medium-high heat. Add the prawns, ginger and garlic. Stir-fry for approximately 3 to 5 minutes, until the prawns are ready. Remove them from the pan and set aside.
   
   
4. Prawns with Vegetables and Brown Rice Add the broccoli, capsicum, carrot and spring onions to the same pan. Stir-fry for approximately 4 to 6 minutes, until the vegetables are tender but still slightly crisp.
   
   
5. Combine the ingredients. Return the cooked prawns to the pan and toss them with the vegetables.
   
   
6. Add the cooked brown rice. Stir in the cooked brown rice, breaking up any clumps. Mix until the rice is evenly distributed throughout the stir-fry.
   
   
7. Season and finish. Add the reduced-sodium soy sauce and stir well. Cook for another 2 to 3 minutes, until everything is heated through.
   
8. Serve. Divide the stir-fry evenly between four bowls and serve hot.

Food safety tip: If using frozen prawns, thaw them safely before cooking. Keep raw prawns separate from cooked food and utensils, and refrigerate leftovers promptly.

Diabetes-Friendly Tips

• Be mindful of the rice portion. Dividing the recipe into four equal servings helps keep portions consistent. The brown rice is a significant source of carbohydrates in this meal.

• Keep the vegetables colourful. The broccoli, capsicum and carrot contribute fibre, texture and variety without needing additional ingredients.

• Check the soy sauce label. Reduced-sodium varieties can help manage sodium intake, although the amount varies between brands.

• Prepare ahead. Chop the vegetables in advance and refrigerate them in a covered container to make dinner quicker to prepare.

  
  

Explore our blog for more tips and resources on diabetes management.

Disclaimer: This blog is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified health provider with any questions about your condition. If you have a medical emergency, call 911 (US) or 000 (Australia) immediately, or visit your nearest emergency care center.