Garlic Chilli Prawns with Coconut Brown Rice


It’s not often this happens but I felt like prawns the other day and so I had a play around with a healthier way to eat garlic prawns. I made a bit of a marinade with the garlic and chilli and just fried them in a pan. I felt like that saucy element to the dish too (but without the cream and butter) so I had a play with some coconut flavoured evaporated milk for a sauce to put over the rice. The sauce wasn’t hugely flavour packed but it did give the rice a nice hint of coconut.

Using evaporated milk instead of coconut milk decreases the kJ, and fat content drastically (kJ 413 down to 259, Fat 10g down to 1 and Saturated fat 9.1g down to 0.69g).

Apart from that, there’s not much of a story to it so I might just get straight into the recipe.

Garlic Chilli Prawns with Coconut Brown Rice

400g green prawns (mine were frozen)

1 red chilli, chopped finely

2 tsp crushed garlic

Squirt of lemon juice


½ cup brown rice

¼ cup coconut flavoured evapourated milk.


Combine prawns, chilli, and garlic in a bowl. If you have time put in the fridge for half an hour or more to let the flavours sink in.

Put the rice on, brown rice takes much longer to cook than normal rice.

When you are almost ready to eat, put a non stick pan on the heat with a spray of oil. Splash the lemon juice into the prawns and give it a stir while the pan heats up.

Chuck your prawns in and cook until golden brown on each side.

Take out your prawns and put in your evapourated milk. Stir this in the pan to get some of the garlicky goodness into the sauce.

When your rice is cooked, drain it then put it back in the pot over heat. Add the coconut sauce and stir.

Serve with a fresh green salad.


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