Honey Prawns, Grains and Saffron Rice


James and I are doing more exercise at the moment, and have been eating higher protein, lower carb meals, and I came up with this really delicious supper for us both.  I did use a packet of super grains, which is something I rarely do, but I didn’t want an excessive amount of rice in the dish, and I had a pouch lying in the cupboard, needing to be eaten!

I took inspiration for the saffron rice after watching Jamie Oliver’s 5 ingredient meals, but I changed the basmati white rice to whole grain. The rice serves 4 people, so I put some in James’s lunch box with veggies and chicken the following 2 days.

As my son  is only 6 months old, he isn’t allowed honey, and there was salt added to a lot of the dish pre-cooking, so he had a left over tomato dish from the day before, with some extra steamed broccoli.



300g  Whole grain rice

2 red onions

4 tablespoons of sun-dried tomato paste

2 small pinches of saffron


150g King Prawns

Squeeze of Honey

Splash of red wine vinegar

Salt & Pepper

To serve:

Steamed Broccoli

I am Super Grains Super Bulgur, Chickpea and Chives pouch

4 tablespoons of natural yoghurt



Preheat the oven to 200°C/400°F/gas 6. In a bowl, marinade the prawns in honey, a splash of red wine vinegar, and the salt and pepper. Peel and finely chop the onions. Using a big saucepan or wok, pour in 1 tablespoon of olive oil and fry the onions for 4 minutes until soft. Place 1 pinch of saffron in a bowl with 600ml of boiling kettle water. In a serving bowl, place the rest of the saffron in with one table spoon of water and allow to steep for 10 seconds before covering with the yoghurt. Mix it all together and put aside.

When the onions are ready, add in the tomato paste, rice, salt, pepper and saffron water, and bring it to the boil. Then transfer the mix into an oven dish around 25cm x 30cm. and cook until all of the rice has absorbed the water, becomes fluffy and the onions crisp on top, which should be around 22 minutes.

Steam the broccoli, and prepare the super grains according to instructions.

Meanwhile, stir fry the prawns in a little olive oil for a few minutes if using ready cooked, or until pink if using raw prawns, taste, then season to perfection.

When ready to plate, add the rice and grains in the bottom, serve the broccoli to the side, prawns on top, and a big dollop of yoghurt. Drizzle with olive oil and a squeeze of lemon if desired.


If you decide to make this let me know how it works out for you in the comments below.


Natalie xx

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