Satay Prawn Curry Traybake

If you’re looking for an easy midweek dinner that is packed with protein, fibre and plenty of flavour, this satay prawn curry traybake is a simple one-dish meal that comes together with minimal prep and washing up. It combines prawns and edamame for a protein boost, brown rice for slow-release carbohydrates and a variety of vegetables, all brought together with a creamy satay-style sauce.

It is also really easy to adapt depending on what you have available. The prawns can be swapped out for chicken or tofu, the sauce works well with both. You can also add any veg you have to hand, including courgettes, babycorn, peas and sugar snap peas.

Why I love this recipe

When putting together a balanced meal, I like to think about including a source of protein, carbohydrates, healthy fats and plenty of plants.

This recipe ticks all of those boxes:

• Protein: Prawns and edamame provide a generous amount of protein, with around 40g per serving.

• Fibre: Brown rice, broccoli, cucumber and edamame contribute to the 12g of fibre per serving.

• Carbohydrates: Brown rice provides a source of carbohydrate to help fuel your day and replenish energy stores.

• Healthy fats: Peanut butter and coconut milk add flavour and fats to the satay sauce.

• Plants: Broccoli, cucumber, edamame, lime and chilli add variety, colour and a range of different nutrients.

  
  

Satay Prawn Curry Traybake

Serves: 2

Prep time: 15 minutes

Total cooking time: 30 minutes

Protein: ~40g per serving

Fibre: ~12g per serving

Ingredients

• 100g brown rice

• 1 mini cucumber

• 1 unwaxed lime

• 1 small chilli, optional

• 200g raw prawns, fresh or frozen

• 2 tsp curry powder

• 90g Tenderstem broccoli

• 200ml tinned coconut milk

• 30g smooth peanut butter

• 1 tbsp tamari

• 25g honey

• 2 tsp ginger and garlic paste

• ½ tbsp cornflour

• 80g edamame

• 1 tsp olive oil

• Salt, to taste

  
  

Method

1. Cook the rice

Cook the brown rice according to the packet instructions. I usually add it to a pan of salted boiling water and cook for around 25-30 minutes, or until tender. Drain once cooked.

2. Make the pickled cucumber

Halve the cucumber lengthways and use a spoon to remove the seeds from the centre. Slice into ½cm thick half-moons.

De-seed and finely slice the chilli if using. Add the cucumber and chilli to a bowl with the juice from half of the lime and a pinch of salt. Set aside while you prepare the rest of the meal, this gives the cucumber time to lightly pickle.

3. Prepare the prawns

Turn the grill to high (around 240°C).

Place the prawns into a medium baking dish. Drizzle over the olive oil, sprinkle with the curry powder and season with salt. Toss everything together so the prawns are evenly coated.

Place under the grill for around 10 minutes, until the prawns are beginning to char.

4. Add the broccoli

Meanwhile, trim the Tenderstem broccoli and cut into thirds. Steam for around 3-5 minutes to soften slightly.

After the prawns have been under the grill for 10 minutes, add the broccoli to the baking dish and grill for another 5 minutes.

5. Make the satay sauce

While everything is cooking, add the coconut milk, peanut butter, tamari, honey, ginger and garlic paste, cornflour and the juice from the remaining half of the lime to a measuring jug.

Mix well until smooth.

6. Bring everything together

After the additional 5 minutes, pour the satay sauce into the baking dish and add the edamame.

Toss everything together, then return to the grill for another 5 minutes, or until the prawns are cooked through and the edamame is hot.

7. Serve

Divide the brown rice between two bowls and serve alongside the pickled cucumber.

Spoon over the satay prawn curry and finish with any remaining lime.

Enjoy!

A few simple swaps

The beauty of this recipe is that you don't need to follow it rigidly.

Swap the protein: Chicken or tofu can be used instead of prawns. If using chicken, make sure it is cooked through before serving.

Use what you have: Don't have Tenderstem broccoli? Regular broccoli, peppers, sugar snap peas or green beans would all work well.

Make it vegetarian: Simply swap the prawns for tofu and check that your tamari is suitable for your dietary requirements.

Want leftovers? Double the ingredients and keep the extra portion for lunch or another dinner. This is a great option for batch cooking without having to eat exactly the same meal for several days.