Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Prawn and avocado rice bowl
Prawns, rice and cucumber with a modest avocado portion.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Photograph the finished bowls
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 380 kcal
- per serving
- Protein
- 34 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans, milk.
Cooking steps
Use rice you have just cooked and cooled, or rice that was cooled within an hour of cooking and kept in the fridge. Rice is the one grain where this matters.
Mix the yoghurt, lime juice and coriander into a dressing.
Divide the rice between two bowls and add the prawns and cucumber.
Dice the avocado last, just before serving, and add it with the dressing spooned over.
The useful detail
Cut avocado shortly before serving. It browns within minutes of being cut, and no amount of lime juice stops it for long.
Make it work for you
One serving is A bowl, half the mixture. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cooked chicken instead of prawns
Milder and drier.
Per serving: about 75 kcal more, about 8 g more protein, about 4 g more fat.
Allergens: Removes crustaceans.
Cooked quinoa instead of rice
Nuttier, and the rice cooling rule no longer applies. Use about 250 g cooked.
Per serving: about 15 kcal less, about 2 g more protein, about 2 g more fat.
2% Greek yoghurt
Thicker; loosen it with a spoonful of water.
Per serving: about 5 kcal more, about 2 g more protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A cold rice bowl where the prawns are almost pure protein and the avocado is weighed, because it is the richest thing in it.
| Energy | 380 kcal |
|---|---|
| Protein | 34 g |
| Fat | 7 g |
| of which saturates | 2 g |
| Carbohydrate | 46 g |
| of which sugars | not calculated |
| Fibre | 4 g |
| Sodium | 160 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| white rice | 90 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 329 kcal | 6.4 g |
| cooked prawns | 220 g | FDC 175180Crustaceans, shrimp, cooked | 218 kcal | 52.8 g |
| cucumber | 150 g | FDC 168409Cucumber, with peel, raw | 23 kcal | 1.0 g |
| avocado | 80 g | FDC 171705Avocados, raw, all commercial varieties | 128 kcal | 1.6 g |
| plain yoghurt | 100 g | FDC 170886Yogurt, plain, low fat | 63 kcal | 5.3 g |
| lime juice | 10 g | FDC 168156Lime juice, raw | 3 kcal | 0.0 g |
| fresh coriander | 5 g | FDC 169997Coriander (cilantro) leaves, raw | 1 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 763 kcal | 67.1 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Eat within 24 hours of the rice being cooked, and do not reheat it. Cut avocado does not keep.
- Reheating
- Eaten cold. Cooked rice should be reheated only once, and this bowl is not meant to be reheated at all.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures, FoodSafety.gov, Cold Food Storage Chart and UK Food Standards Agency, Rice and cereals. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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