Bone & muscle strength Pescatarian Orecchiette with anchovy, chilli & purple sprouting broccoli
The Puglian classic: pasta with melted anchovies, garlic, chilli and just-charred broccoli.
Prawn, kale & ginger fried rice
Wok-fried brown rice with prawns, crispy kale and ginger; bones fed on a weeknight.
Ingredients
Servings 2
Quantities scaled from the original (2 servings).
Tick ingredients off as you gather them.
Method
- Step 1
Stir-fry the kale in half the oil until crisp-edged; remove.
- Step 2
Scramble the eggs; remove.
- Step 3
Fry garlic and ginger 30 seconds, add prawns until pink, then rice, pressing into the wok.
- Step 4
Return kale and eggs with soy and sesame oil; toss and top with spring onions.
Make it work for your circle: cooking for someone in
perimenopause? Every recipe on this site explains its own "why", so
you don't have to; just cook it. Doubling the vegetables never hurts.
Nutrition per serving
| Calories | 470 kcal |
|---|---|
| Protein | 32g |
| Carbohydrates | 44g |
| – of which sugars | 3g |
| Fibre | 6g |
| Fat | 17g |
| – of which saturates | 3g |
| – of which omega-3 | 0.6g |
| Calcium | 220mg |
| Iron | 3.6mg |
| Salt | 2g |
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