A simple tasty packed with flavour One Pan Syn Free Prawn and Vegetable Pilaf for an easy any day meal.

I love one pan rice dishes like this Prawn and Vegetable Pilaf because it's perfect for busy day and I can easily add in lots of delicious healthy speed foods so that I don't have to worry too much about getting additional speed foods onto my plate.

For example, this yummy rice pilaf comes packed with onions, carrots, zucchini and peppers all adding a beautiful fleck of colour to the dish, along with the blend of spices such as cumin, coriander and turmeric for flavour.

According to Wikipedia - Pilaf or Pilau rice typically originates from India, but you will find a huge variation of this dish now being made in countries across the globe with sometimes a slight variation on the name or spelling and various different grains, vegetables and proteins being used.

There is no denying though, whatever version of pilaf rice you choose to make, the majority are absolutely delicious and a hugely popular choice for a rice dish.

This Prawn and Vegetable Pilaf is a perfect complete meal in a bowl served just as it is or you can combine with some other recipes or even drizzle over the top with a sauce like this  Syn Free Curry Sauce or a yummy lentil dhal.

Enjoy one pan recipes like this Prawn and Vegetable Pilaf? Check out some of my other one pan recipes:

• One Pot Creamy Zucchini Pasta
• One Pot Beef Fajita Pasta
• One Pot Shrimp Pasta
• Low Syn Instant Pot Bombay Lamb Curry
• Chana Masala
• Spicy Prawn and Vegetable Risotto
• Beef and Six Bean Chilli
• Mushroom Risotto
• One Pot Cheeseburger Pasta
• One Pot Creamy Leek Pasta
• One Pot Creamy Yellow Zucchini Pasta
• One Pot Southern Hoppin John
• Syn Free One Pot Campfire Stew
• Creamy One Pot Pork Pasta

or you can head on over to my FULL RECIPE INDEX with over 850+ delicious Slimming World Recipes.

Choosing what type of pan to cook the Prawn and Vegetable Pilaf in, is of course entirely up to you, but I have to my admit, my favourite cookware is my cast iron collection and my 26cm cast iron skillet from Lodge just seemed like the perfect choice for this dish.

I love just placing the skillet it in the middle of the table on a wooden board once the Prawn and Vegetable Pilaf are cooked, for us all to grab and serving and enjoy. Not forgetting that the cast iron retains the heat for much longer than a regular pan, meaning we don't need to worry about it going cold.

How can I add a ⅓ speed foods to this Prawn and Vegetable Pilaf?

As mentioned above, this yummy recipe comes packed with plenty of speed vegetables, but if you want to increase those speed foods even further for their filling power, you could stir in some leftover cooked cauliflower rice or serve a smaller portion of the rice alongside some additional vegetables.

If you do make my recommended Syn Free Curry Sauce then, of course, that has speed foods combined into it too.

What Kitchens Items do I need to make this Prawn and Vegetable Pilaf?

• Measuring Scales
• Measuring spoons
• Measuring jug or Measuring Cups
• Chopping Board
• Santoku Knife
• Frying Pan
• Wooden Spoon

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Syn Free Prawn and Vegetable Pilaf

Yield: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

A simple tasty packed with flavour One Pan Syn Free Prawn and Vegetable Pilaf for an easy any day meal.

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Ingredients

• 300g (10.5oz) of large raw prawns
• 1 cup (180g) of basmati
• 1 courgette, diced
• 1 onion, diced
• 1 large carrot, diced
• 1 red pepper, pepper
• 1 cup of frozen edamame (or lima beans)
• 2 cloves of garlic, crushed
• 2 teaspoons of cumin seeds
• 2 teaspoons of ground coriander
• 1 teaspoon of paprika
• ¾ teaspoon of turmeric
• 4 cardamom pods
• 2 cups (480ml) of chicken stock
• cooking oil spray
• fresh chopped coriander
• salt and pepper to taste

Instructions

1. Spray a frying pan or skillet over a medium high heat with cooking oil spray
2. Add the onion and carrot and fry for a couple of mins until the onion is translucent.
3. Add in the garlic, red pepper, cumin seeds, coriander, paprika, cardamom pods and turmeric and a little bit of stock and fry for a further minute of so to coat.
4. Add in the rice, edamame and zucchini and stir till all combined.
5. Then pour in the stock, bring to a boil and then reduce heat and simmer until the stock is almost absorbed, adding the the prawns for the last 5 minute of cooking time.
6. Once stock is almost absorbed, add a lid and leave for about 8 minutes. Then fluff up all the rice, sprinkle with fresh chopped coriander, season with salt and black pepper to taste and serve.
7. Enjoy!!

Notes

This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly

• Extra Easy - Syn Free per serving.
• WW Smart Points - 5 per serving.

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Nutrition Information

Yield 4 Serving Size 1
Amount Per Serving Calories 336Total Fat 3.5gSaturated Fat 0.3gCholesterol 114mgSodium 423mgCarbohydrates 51.5gFiber 4.8gSugar 5.7gProtein 24.4g

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