This aromatic seafood and rice dish, combining the classic Thai flavourings of coconut, lime and ginger, makes a very tempting lunch. Thai jasmine rice is a naturally fragrant rice with a delicate flavour. If you do not have any in your storecupboard, basmati rice makes a good substitute.
B12, C, E, A, folate, niacin, calcium, copper, iron, potassium, selenium, zinc
*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).
*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.
Easy to make, tastes great coconut milk makes rice taste lovely - 24 Feb 2015