Courgette and prawn pilaff

1tbsp olive oil
3 courgettes, trimmed and cut into small chunks
1 bunch spring onions, white parts only, or 1 small onion, finely chopped
1 clove garlic, finely chopped
200g/7oz long-grain white or basmati rice
400ml/14fl oz chicken or vegetable stock
200g/7oz raw prawns (shell on and tail intact)
small handful fresh mint, finely chopped
small handful fresh dill, finely chopped
zest and juice of ½ lemon

Light, summery all-in-one dish

In short	Preparation time: 10 mins Cooking time: 20 mins Total time: 30 mins Serves: 4 people Course: Main
Nutrition (per portion)	282 calories 4g fat 44g carbs

Method

1 In a large, lidded pan, heat oil and soften courgettes and onions. Then, stir in garlic and rice and cook for 1 min. Pour in stock, stir, cover and simmer for about 10 mins. 2 Remove from heat and stir in prawns and herbs, cover and leave to stand for about 5 mins, so prawns cook in heat of the rice and turn pink. Season with lemon zest and juice, freshly ground black pepper and sea salt.