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–+ servings

Prawn Green Curry Bakes (High Protein Meal Prep)

These Prawn Green Curry Bakes are a delicious and convenient meal prep option, baked and served in individual glass bowls for easy portion control. Packed with perfectly cooked prawns, veggies and rice in a flavorful green curry sauce, this dish is both high in protein and low in calories. The perfect healthy and satisfying meal prep!
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Prep Time 15 minutes
Cook Time 40 minutes
Servings: 4 bowls
Course: Main Course
Calories: 380
Ingredients Method Nutrition Notes

Ingredients
  

Marinated Prawns
  • 500 g frozen prawns Defrost beforehand, can use fresh
  • 1 tsp minced garlic
  • 1-2 tsp chilli paste can substitute for chilli flakes
  • 1-2 tsp sweet chilli sauce This recipe uses Ayam lighter sweet chilli sauce, can omit or sub for any other sweet chilli
  • 1/2 lemon juiced
Per Bowl (4 bowls in total)
  • 3 tbsp dry basmati rice washed and rinsed, 50g dry
  • 2 tbsp chicken stock
  • 1/4 cup light coconut milk 80g
  • 1/2 tsp minced garlic
  • 1/2 tsp chilli paste optional
  • 1/2 tsp lemongrass paste
  • 1/2 tsp fish sauce
  • 1 tbsp green curry paste 20g
  • 2-3 tbsp red onion finely diced
  • 2-3 tbsp red capsicum finely diced
  • 2-3 tbsp broccoli chopped into small florets
  • 2-3 tbsp snow peas chopped
  • 125 g marinated prawns 1/4 of the marinated prawn mixture, divide equally between each bowl
Garnish
  • green onion
  • lemon wedge

Method
 

  1. Mix the prawns with the seasonings and let marinade for 30 minutes.
  2. reheat oven to 180c or 356F.
  3. Per oven safe glass bowl add 3 tbsp washed basmati rice, chicken stock, light coconut milk and seasonings and mix well.
  4. Add equal parts diced capsicum, red onion, broccoli and snow peas and mix well.
  5. Place the bowls in the oven and bake for 20 minutes, remove and add equal parts of the seasoned prawns (about 125g with the seasonings) on top of each bowl and bake for another 20 minutes.
  6. Garnish with green onion and lemon wedges and enjoy.

Nutrition

Calories: 380kcal

Notes

*This recipe makes 4 servings and lasts 4 days in the fridge. To-reheat just microwave for 1- 3 minutes (depending on microwave)
*If you want to sub the prawns for chicken breast, marinate the chicken with the same seasonings and add on top before placing the bowls in the oven and bake for the full 40 minutes.
 
Macros per bowl (4):
Calories: 380
Carbs: 48g
Protein: 32g
Fat: 6.5g

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