Broccoli And Walnut Rice With Caramelised King Prawn Skewers

This is the perfect recipe for your bbq. You can prepare the skewers ready to cook ahead of time and pop them on a tray in the fridge. The rice can be served warm or cold and the salsa lasts well in the fridge for a few hours.

Serves: 4
Preparation time: 20 minutes
Cooking time: 15 minutes

Ingredients
500g frozen raw peeled jumbo king prawns, defrosted - rich in omega-3
2 tablespoons runny honey
1 tablespoon rapeseed oil - rich in omega-3
1 tablespoon golden linseeds - rich in omega-3
3 limes

For the rice:
300g basmati rice
50g walnut pieces - rich in omega-3
350g tenderstem broccoli, cut each spear in thirds - rich in lutein

For the salsa:
1 papaya, diced - rich in lutein
½ red onion, finely diced
Handful coriander, chopped

You will need 8 wooden skewers that have been soaked in cold water for 10 minutes.

Method

1. Place the prawns in a bowl with the honey, oil and linseeds and mix well.
2. Cut two of the limes into 8 wedges each, and thread the prawns and lime wedges onto the skewers. Place on a tray until ready to cook or in the fridge if not cooking straight away.
3. Place the rice, walnuts and broccoli in a large saucepan with 600ml of cold water and a large pinch of salt. Bring to the boil, cover and cook for 10 minutes on a medium heat. Turn off the heat and leave undisturbed for a few minutes. Either serve straight away or leave to cool.
4. Make the salsa by mixing the papaya, red onion and coriander with the juice from the third lime and some seasoning.
5. Pre-heat your bbq or griddle and cook the skewers for 5 minutes, turning to caramelise. Serve the skewers with the walnut rice and salsa on the side.

Each serving contains:

of an adult’s daily guideline amount

*You should try to eat six to 10mg of lutein a day.^[4] If you are not getting enough lutein from your diet alone, this is where ICaps^® may help.