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Healthy Eating: Easier evening meals

Serves 2 | Prep 10mins | Cooking 15mins
 

Spicy Tiger Prawn
Stir Fry

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More meaty than fishy, tiger prawns are the perfect choice of seafood for beginners! For prawn lovers, this superbly spicy dish is bursting with flavour and great fun to prepare. Once you start stir frying things can get a little frantic, so it's best to have all ingredients prepared and to hand! And don't forget to enjoy the aroma as it all fuses together. Delicious!
 

Nutrition Information Per Serving

| 446 calories
| 12.6g fat

| 24.1g protein
| 55.1g carb

| 3.1g fibre

Ingredients

  • 2x 65g Blocks Egg Noodles, Medium, Sharwoods*
  • ½ tsp Sesame Oil
     
  • 1 tsp Chillies, Very Lazy, EPC*
  • 1 tsp Garlic, Very Lazy, EPC*
  • 1 tsp Ginger, Very Lazy, EPC*
  • 1 small Red Onion
  • 3-4 Spring Onions
  • 200g Tiger Prawns, Shelled
  • 100g Chinese Cabbage or Beansprouts
  • 1 tbsp Lime Juice (½ lime)
  • 1 tbsp Soy Sauce, Light
  • 1 tbsp Sweet Chilli Sauce
  • 50ml Chinese Rice Wine

Method

  1. Bring a pan of water to the boil; add the noodles; return to boil and simmer for 3-4 minutes. Drain and return to pan; drizzle with ½ tsp sesame oil and shake to coat. Set aside.
  2. Prepare the ingredients:
    Peel and slice onion into half moons
    Shred Chinese cabbage
    Juice the ½ lime
    Measure out all other ingredients
  3. Heat a wok (or large pan) over a hot heat; add remaining sesame oil; once smoking add the chillies, garlic, and ginger. Stir fry for half a minute.
  4. Next add the red onion, spring onions and prawns. Stir fry for 3-4 minutes (until prawns turn deliciously browned around the edges)
  5. Add the Chinese cabbage/beansprouts, lime juice, soy sauce, sweet chilli sauce, pre-cooked noodles and rice wine. Stir fry for a further 3-4 minutes or until noodles are heated through.
  6. Serve immediately!

Variations:

Make it with ½ tsp chilli for a milder kick, or 1½ tsp for more of a kick!

Note: Fresh chilli, ginger and garlic can be substituted for the "very lazy" options.

Equipment Required

  • Saucepan
  • Colander/sieve
  • Teaspoon, tablespoon
  • Sharp knife
  • Chopping board
  • Measuring jug
  • Wok

 

 

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Published: 22.09.2008