Feed Your Muscles With This High-Protein Prawn And Rice Feast

Feed your muscles with this high-protein prawn and rice feast

It's fit chef JJ Johnson's favourite post-workout meal

YOU COULD TRY to argue that carbohydrates will sabotage your fitness goals, but then you’d have chef JJ Johnson to answer to.

Not only does Johnson own the rice-centric FieldTrip restaurants in NYC, but he’s also literally written the book on it, The Simple Art of Rice. “Some perfectly steamed rice – it’s so satisfying in a way that a shake can never be,” he says.

It’s not that he’s anti-shake. It’s just that after a weight workout, Pilates session, round of boxing, or Barry’s Bootcamp class, Johnson says he needs something more. And as a guy who’s lost 30 pounds (13 kg) since 2020 and built muscles he’s never seen before, he feels like he deserves the joy that real food brings. His next goal: getting in more cardio with weekly swims.

This recipe for Herbed Pasta with Coriander-Lime Rice is adapted from Johnson’s The Simple Art of Rice. It’s loaded with fresh herbs, juicy seafood, and oh-so-satisfying carbs.


  • Grated zest and juice of 6 limes 
  • 2 bunches coriander – 1 bunch, tough stems removed; 1 bunch, leaves chopped
  • 1 bunch flat-leaf parsley, stems removed
  • 1 bunch chives
  • 1/2 c. olive oil, plus more for the grill
  • 450 g jumbo prawns, peeled and deveined
  • 2 Tbsp. unsalted butter
  • 2 cups long-grain white rice, rinsed


  1.  In a food processor, add the zest and juice of 5 limes, the unchopped coriander, parsley, chives, olive oil, and 1 tsp salt. Pulse to a coarse paste to form a marinade.
  2. In a large bowl, toss the shrimp with 1 tsp kosher salt, 1⁄2 tsp freshly ground pepper, and 3⁄4 of the marinade. Cover and refrigerate at least 30 minutes. Refrigerate the remaining marinade for dipping.
  3. In a medium pot, melt the butter over medium heat. Add the rice; saute until lightly coloured, 4 minutes. Add 3 1⁄2 cups of water and boil. Reduce heat to low, cover, and simmer till tender, about 20 minutes. Remove from the heat for 10 minutes. Fluff the rice with a fork and stir in 1 tsp salt, the chopped coriander leaves, and the remaining lime juice and zest.
  4. Preheat a well-oiled grill or grill pan to high. Grill the shrimp until cooked through, 2 minutes per side. Transfer to plates and serve with the rice and marinade.

Nutrition per serving: 509 calories, 29g protein,78g carbs (4g fibre), 36g fat

This article originally appeared on Men’s Health US.

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