View: Ingredients|Nutrition|Facts|Comments
Mushrooms and prawns with pesto and lemon dressing
This dish is definitely one the whole family will enjoy. Prawns and hard-boiled eggs are just a simple, perfect combination.
What you need
- 45 ml olive oil
- 350 g raw tiger prawns, tails left on
- 450 g closed cup mushrooms, peeled and quartered
- 175 g long grain rice, cooked and drained
- 1 red pepper, de-seeded and cubed
- 3 eggs, hard-boiled, shelled and cut into wedges
- 1 frisee lettuce, torn into small pieces
- For the dressing
- 6 tsp olive oil
- 6 tsp rice vinegar
- grated rind and juice of 1 lemon
- 1 tsp pesto sauce
Method
Heat oil and cook prawns for about 4 min, turning them over after 2 min. Allow prawns to cool.
Put mushrooms, cooked rice and peppers into a large bowl with the prawns. Add the eggs and lettuce.
Whisk all dressing ingredients together. Pour over mushrooms, tomatoes and prawns. Gently toss until well coated. Serve immediately.
-
My Cookbooks Add Recipe My List Add Recipe -
Preparation 10 minutes Cook 20 minutes Total 30 minutes -
Energy 539 kcal/serving Fat 6.36 g/serving Carbohydrates 171.29 g/serving Glycaemic Index 46 Glycaemic Load 19.84 
Serving suggestion
Scatter fresh basil over the top and garnish with cooked prawns in their shells.
Cook's tip
This salad may be kept well chilled in the fridge for up to 6 hours.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2259 | 566 | 10475 | 8350 |
| Energy (kcal) | 539 | 135 | 2500 | 2000 |
| Protein (g) | 33.0 | 8.28 | ||
| Carbohydrate (g) | 47.2 | 11.8 | 345 | 275 |
| Fat (g) | 25.4 | 6.36 | 95 | 70 |
| Fat (saturated) (g) | 4.39 | 1.10 | ||
| Fibre (g) | 4.08 | 1.02 | ||
| Sodium (mg) | 220 | 55.2 | ||
| Salt (equivalent) (g) | 0.55 | 0.14 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 376 | 94.4 | 800 |
| Vitamin B-12 (µg) | 1.64 | 0.41 | 1 |
| Vitamin B-6 (mg) | 0.49 | 0.12 | 2 |
| Vitamin C (mg) | 103 | 26.0 | 60 |
| Vitamin D (µg) | 345 | 86.5 | 266 |
| Vitamin E (mg) | 4.03 | 1.01 | 10 |
| Zinc (mg) | 3.01 | 0.76 | 15 |
| Calcium (mg) | 119 | 30.0 | 800 |
| Folate (mcg) | 52.7 | 13.2 | 200 |
| Iron (mg) | 5.09 | 1.28 | 14 |
| Magnesium (mg) | 74.2 | 18.6 | 300 |
| Niacin (mg) | 8.11 | 2.03 | 18 |
| Pantothenic acid (mg) | 3.01 | 0.76 | 6 |
| Riboflavin (mg) | 0.78 | 0.20 | 1.6 |
| Phosphorous (mg) | 469 | 117 | 800 |
| Thiamin (mg) | 0.23 | 0.06 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Gluten free
Peanut free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
|
|
|
You must be logged in to leave comments.
Show all comments