🌙 Dinner — ~950 Kcal Caribbean Volcano Jerk Prawn & Mango Rice Feast

Let's Cook

1. Step 1.

   In a small bowl, combine 1 tsp smoked paprika, ½ tsp ground allspice, ½ tsp dried thyme, ¼ tsp cayenne pepper, a pinch of cinnamon, the grated or minced garlic clove, grated fresh ginger, 20 ml lime juice, and salt and black pepper to taste. Mix into a paste, then add the 300 g peeled raw king prawns and toss until they are thoroughly coated. Let the prawns marinate while you prepare the other components, at least 10 minutes.

2. Step 2.

   While the prawns marinate, cook the rice: in a saucepan, warm the 220 g cooked basmati rice with 80 ml light coconut milk over medium-low heat, stirring occasionally, until the rice is creamy and fragrant, about 3–5 minutes. Stir in the 100 g drained black beans and half of the sliced spring onion (reserve the rest for the salsa), and cook until heated through, 1–2 minutes more. Keep warm.

3. Step 3.

   At the same time, make the mango salsa: dice the 80 g mango and combine it in a bowl with the chopped fresh coriander (reserve a few leaves for garnish), the remaining sliced spring onion, and a splash of lime juice (from the 20 ml total). Set aside.

4. Step 4.

   In another small bowl, mix the 80 g 0% Greek yogurt with a little lime juice and a pinch of black pepper to create a cooling lime protein sauce. Refrigerate until serving.

5. Step 5.

   Heat a large pan over medium-high heat with the 8 g olive oil. Once the oil is shimmering, add the marinated prawns in a single layer (work in batches if needed) and cook for about 2–3 minutes per side, until they turn pink and opaque and are cooked through. Remove the prawns from the pan and keep warm on a plate.

6. Step 6.

   While the prawns cook, prepare the pineapple and bell pepper: cut the 100 g pineapple and 80 g red bell pepper into bite-sized pieces. After removing the prawns, add the pineapple and bell pepper to the same hot pan and cook, stirring occasionally, until lightly charred and softened, about 3–4 minutes. Remove from heat.

7. Step 7.

   To assemble, spoon the coconut-black-bean rice into a large bowl. Arrange the jerk prawns, charred pineapple, and peppers over the rice. Add the fresh mango salsa and slice the 50 g avocado, placing it on top. Drizzle with the lime yogurt sauce and finish with fresh coriander leaves.