K DS K TCHEN ’

Challenge Yourself

SERVES 4 PREP 10 mins

COOK 20 mins EASY bunch of spring onions

1 pepper (any colour)

80g sweetcorn (frozen or canned)

2 garlic cloves

3 tbsp vegetable oil

4 eggs

1 tbsp ginger purée

300g raw king prawns

2 x 250g pouch of ready-cooked rice

3 tbsp low-sodium soy sauce

1 tbsp sesame seeds, toasted, to serve

You’ll also need chopping board sharp knife garlic crusher wok measuring spoons small bowl fish slice kitchen paper foil wooden spoon

1 Before cooking a stir-fry, prepare all the ingredients. Peel off the papery skins from the spring onions and cut them into 3cm pieces. Chop the pepper into small chunks, about the size of a 50p coin. Drain the sweetcorn, if using canned. Peel the garlic and use a garlic crusher to crush it to a paste.

2 Measure 1 tbsp oil into a wok, set it on the hob and turn the heat to high. Crack one of the eggs into a bowl and carefully tip it into the pan, then do the same with another egg. Cook two eggs at a time until they’re nice and crispy around the edges with a runny yolk –this should take about 3 mins. Use a fish slice to remove the eggs, set them aside on kitchen paper to drain off the excess oil, and cover with foil to keep warm. Heat another 1 tbsp oil and cook the remaining two eggs.

3 Add the remaining 1 tbsp oil to the pan and turn the heat to medium-high. Scatter in the chopped spring onions, pepper, sweetcorn, garlic, ginger and prawns, and fry until the veg has softened and the prawns are turning pink, about 2-3 mins. Keep stirring with a wooden spoon to make sure everything cooks evenly.

4 Add the rice and soy sauce, and a little salt and pepper to season. Continue cooking and stirring for another 2 mins, until the rice is hot. Tip into four bowls. Top with the fried eggs and sesame seeds to serve.

GOOD TO KNOW vit c • 1 of 5-a-day PER SERVING 381 kcals • fat 13g • saturates 3g • carbs 42g • sugars 3g • fibre 3g • protein 23g • salt 2.1g

Start The Day Right

n page 80

Delicious recipes and top nutrition tips meat-free meals n page 84