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, cucumber and quark rice bowl
Cooked prawns with cucumber, quark and lime over rice.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 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 bowl
- Time
- About 45 min
- estimated
- Serves
- 2
- see below
- Energy
- 430 kcal
- per serving
- Protein
- 39 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans, milk.
Cooking steps
Cook the rice, then spread it on a plate to cool quickly and put it in the fridge. Warm rice under cold prawns is neither one thing nor the other.
Mix the quark with the lime juice and the chopped chives until it is loose enough to spoon.
Dice the cucumber small.
Build the bowls with the cold rice, the prawns and the cucumber, spoon the quark over and finish with the oil.
The useful detail
Cool the rice quickly and keep it cold. Rice left to cool slowly at room temperature is the classic cause of food poisoning from a rice dish, and it is entirely avoidable.
Make it work for you
One serving is A bowl with half the rice, prawns and quark. 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.
Greek yoghurt instead of quark
Looser and richer.
Per serving: about the same energy, about the same protein, about 2 g more fat.
Cooked crab instead of prawns
Softer and sweeter, in strands rather than pieces.
Per serving: about 15 kcal less, about 6 g less protein, about the same fat.
Brown rice instead of white
Chewier and higher in fibre, and about twice the cooking time. Nutrition is not recalculated.
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 bowl where the prawns and the quark both carry protein, so the rice can stay a modest portion.
| Energy | 430 kcal |
|---|---|
| Protein | 39 g |
| Fat | 6 g |
| of which saturates | 1 g |
| Carbohydrate | 56 g |
| of which sugars | not calculated |
| Fibre | 1 g |
| Sodium | 490 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 | 110 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 402 kcal | 7.8 g |
| quark | 200 g | FDC 172181Cheese, cottage, nonfat, uncreamed, dry, large or small curdFoodData Central has no quark record. Calculated as dry-curd cottage cheese, the closest fresh unripened curd cheese it holds; the two are close in energy and protein, and your pot's label is the exact figure. | 144 kcal | 20.7 g |
| lime juice | 30 g | FDC 168156Lime juice, raw | 8 kcal | 0.1 g |
| chives | 10 g | FDC 169994Chives, raw | 3 kcal | 0.3 g |
| cucumber | 200 g | FDC 168409Cucumber, with peel, raw | 30 kcal | 1.3 g |
| cooked prawns | 200 g | FDC 175180Crustaceans, shrimp, cooked | 198 kcal | 48.0 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| Whole recipe | Divided by 2 | 864 kcal | 78.2 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
- Cool the rice within 1 hour, refrigerate at once and eat within 24 hours. Cooked rice is the one component here that will not keep for 3 to 4 days.
- Reheating
- Not needed; this is a cold bowl. If you do reheat rice, heat it once only and until steaming hot throughout.
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 USDA Food Safety and Inspection Service, Leftovers and Food Safety. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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