Lifestyle Chatter: Free From King Prawn Stir Fry With Brown Rice

Ingredients Prawn stir fry

And so it begins, my foray into a new world of “free from” cooking for the rest of my life. Admittedly, I’m scared. It’s not that cooking isn’t enjoyable but after years of being more a “shove something in the oven” kind of person, it takes some adjusting to especially when the expansive range of gluten-free foods now provided by supermarkets isn’t suitable for me, someone who is also allergic to yeast and needing to keep soya intake to a minimum.

But as my colleague said “Well Lins, you’ve never been one to shy away from a challenge” and how right she is! This is the first officially “free from” dinner I’ve made since being confirmed as gluten and wheat allergic so hopefully as I get used to cooking more I’ll be braver and experiment.

King Prawn Stir Fry with Brown Rice – Serves 2

  • 1 x head of broccoli, cut into small florets
  • 1 x bag of 3 mixed peppers, deseeded and sliced
  • 1 x pack of king prawns
  • 3 x tbsp of Sweet Mandarin Hoisin sauce
  • sprinkle of Chinese 5 Spice (optional)
  • 150g brown rice (75g per person)
  • 1 x tbsp olive oil (or any oil you fancy)


  1. Begin by getting the rice under way since brown rice takes longer to cook than white rice. I’m steering clear of any of the convenience packs of rice that I used to just pop in the microwave since they tend to have other nasties in them than just rice. Instead, follow the instructions on the bag if you’re a novice like me and in around 25 minutes time you should have beautifully cooked brown rice with that distinctively nutty flavour.
  2. Warm up a small frying pan over a high heat and pan-fry the king prawns for a couple of minutes. I used prawns from the fridge section of the supermarket rather than frozen ones because I was in a bit of a daze whilst shopping but either would work fine. Once cooked through which shouldn’t take long, set to one side.
  3. In a wok or other deep-sided frying pan, heat the oil and toss the broccoli florets continuously to soften them. Don’t leave them otherwise the outer edges will catch and crisp up. After a few minutes add the pepper strips and continue to toss and stir on the high heat until the peppers start to soften
  4. Stir in the king prawns and then add approximately 3 tbsps of Sweet Mandarin Hoisin sauce. You can add more or less depending on your preference, I did add a little bit of water to the pan for some extra sauce and used approximately 1/4 to 1/3 of the bottle. Continue to stir over that high heat.
  5. If you like Chinese 5 Spice for some extra zing, sprinkle over, stir through and serve on the bed of brown rice

pan stir fry


This is a great mid-week dinner, it’s fast and nutritious and you could add any vegetables or swap in any meat if you don’t like prawns. I’m restricted to chicken and turkey as my “meat” options as I don’t eat beef, pork or lamb for ethical reasons and as it now turns out I’m allergic to them anyway.

I bought the Sweet Mandarin Hoisin Sauce from the “free from” section at my local Waitrose but you can also buy them online. Do you have any food intolerances or allergies? I’d love to see your recipes.

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  1. November 20, 2015 / 9:48 am

    Looks yum Lins. I have a gluten free apple tart recipe. Let me know if you are interested and I’ll send it to you.
    Fionnuala x

    • Lins
      November 24, 2015 / 11:35 am

      Thank you so much, this is all to be embraced I’ve decided!! X

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