Prawn & egg fried rice
Brown rice fried with prawns, egg, peas and carrot in salt-reduced soy sauce. A 20-minute dinner that makes good use of cooked rice.
At a glance
All meals · 10 minutes active preparation · 20 minutes total · meal
Method range: 1–4 servings.
Contains: crustacean, egg, gluten, soy, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 2310 kJ
- Protein
- 40.2 g
- Carbs
- 65.3 g
- Fat
- 12.3 g
- Iron
- 3.2 mg
- Calcium
- 119.5 mg
- Folate
- 137.4 µg
- Vitamin C
- 9.9 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Prawns, cooked, peeled200 g
- brown rice, cooked350 g
- egg100 g
- Peas, cooked from frozen and drained100 g
- carrot80 g
- spring onion20 g
- soy sauce, salt-reduced15 g
- canola oil10 g
Method
- Heat half the canola oil in a large frying pan over medium heat. Pour in the beaten egg, scramble until just set, then set aside.
- Add the rest of the oil and cook the diced carrot and cooked, drained peas for 3 minutes over high heat.
- Add the cooked brown rice and stir-fry for 4 minutes until hot.
- Add the prawns, the egg and the soy sauce and toss for 2 minutes. Scatter over the sliced spring onion to serve.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 2310 kJCooking estimate incomplete | — | |
| 40.2 gCooking estimate incomplete | — | |
| 12.3 gCooking estimate incomplete | — | |
| 7.5 gCooking estimate incomplete | 30%AI · reported contribution only | |
| 65.3 gCooking estimate incomplete | — | |
| 119 mgCooking estimate incomplete | 12%RDI · reported contribution only | |
| 52 µgCooking estimate incomplete | 35%RDI · reported contribution only | |
| 3.2 mgCooking estimate incomplete | 18%RDI · reported contribution only | |
| 1.70 µgCooking estimate incomplete | 71%RDI · reported contribution only | |
| 137 µgCooking estimate incomplete | 34%RDI · reported contribution only | |
| 9.9 mgCooking estimate incomplete | 22%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain.
MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms
Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.
Calculation assumptions & recipe adaptations
Original October 2026 recipe copy supplied by the owner. Lists the edible cooked-and-drained pea weight because AFCD supplies a cooked frozen-pea record; cook and weigh before adding.
Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Further heating without a matching published retention model remains uncertain. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Lists the edible cooked-and-drained pea weight because AFCD supplies a cooked frozen-pea record; cook and weigh before adding.
- Prawns, cooked, peeled: Weighed edible quantity for the whole two-serving recipe.
- brown rice, cooked: Weighed edible quantity for the whole two-serving recipe.
- egg: Weighed edible quantity for the whole two-serving recipe.
- Peas, cooked from frozen and drained: Weighed edible quantity for the whole two-serving recipe. Lists the edible cooked-and-drained pea weight because AFCD supplies a cooked frozen-pea record; cook and weigh before adding.
- carrot: Weighed edible quantity for the whole two-serving recipe.
- spring onion: Weighed edible quantity for the whole two-serving recipe.
- soy sauce, salt-reduced: Weighed edible quantity for the whole two-serving recipe.
- canola oil: Weighed edible quantity for the whole two-serving recipe.
AFCD attribution, data & methods
Food matches used for nutrition
- Prawns, cooked, peeled: Prawn, banana, aquacultured, purchased cooked
- brown rice, cooked: Rice, brown, boiled, no added salt
- egg: Egg, chicken, whole, raw
- Peas, cooked from frozen and drained: Pea, green, frozen, boiled, drained
- carrot: Carrot, mature, peeled, fresh, raw
- spring onion: Onion, spring, fresh, raw
- soy sauce, salt-reduced: Sauce, soy, commercial, reduced salt
- canola oil: Oil, canola