Method
Prep:10min  ›  Cook:20min  ›  Ready in:30min 

1. Bring the stock to the boil in a large saucepan. Add the rice, then cover and simmer for 10–12 minutes or until the rice is just tender.
2. Meanwhile, heat a wok or large frying pan, add the oil and swirl it around. Add the garlic, ginger and spring onions, and stir-fry for 1 minute. Add the broccoli and stir-fry for a further 2 minutes, then add the prawns and stir-fry for 2–3 minutes or until the prawns change from a grey-blue colour to pink.
3. Stir in the lime juice and fish sauce and stir-fry for 30 seconds, then add the coriander and salt and pepper to taste. Toss to mix.
4. Add the coconut milk to the rice and mix well. Spoon the rice onto a serving platter or individual plates, top with the sitr-fried prawns and garnish with curls of coconut, if using, and lime wedges. Serve immediately.

Each serving provides

B12, C, E, A, folate, niacin, calcium, copper, iron, potassium, selenium, zinc

Some more ideas

*For a lower-fat dish, simmer the garlic, ginger and onions in 2–3 tbsp extra stock to soften instead of frying in oil, and reduce the amount of coconut milk to 2 tbsp.
*Add 8 baby corn with the broccoli.
*To make tropical chicken rice, replace the prawns with 300 g (10½ oz) skinless boneless chicken breast (fillet), cut into thin strips. Instead of broccoli use 1 seeded and diced green pepper, and stir-fry with the chicken for 5–6 minutes. Peel, stone and dice a medium-sized mango and stir into the chicken mixture with the lime juice (omit the fish sauce).

Plus points

*Rice is a very good source of starchy carbohydrate. Because it is easy and quick to cook, it is a great choice for anyone with a busy lifestyle.
*Prawns are a low-fat, high-protein food. They are an excellent source of vitamin B12, essential for the formation of red blood cells and the maintenance of a healthy nervous system. Prawns are also an excellent source of selenium, an important antioxidant.
*Lime juice accentuates flavours, reducing the need for salt, and adds an extra boost of vitamin C to a dish.