Recipe – Rainbow Prawn Stir Fry

Rainbow prawn stir fry served over brown rice and topped with cashews

This is one of my go to recipes as it is so quick. The combination of ginger, omega 3 fatty acids in the prawns, and vitamin rich vegetables make this an inflammation fighting powerhouse. What’s more, eating at least six different colours of fruits and vegetables every day improves the variety of your gut bacteria. Each portion contains two servings of vegetables and 21g of protein. I usually pair it with quinoa or brown rice (shown in the picture) and top with cashews. Not only do the cashews add more protein, taste and crunch, but the healthy fats help your body absorb more of the vitamins from the vegetables.

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Ingredients

2 tbsp Water
85g (1 medium) Carrot
85g Broccoli
180g Half each of a red, yellow and green pepper
65g (half a medium) Red onion
1 tin (225g drained) Water chestnuts
15-20g Peeled and chopped root ginger
300g Cooked prawns
1-2 tbsp Soy sauce (I use gluten free Tamari soy sauce)
1-2 Tbsp Sweet chilli sauce
20g Cashews

Equipment

Large non stick frying pan or wok

Chopping board and sharp knife

Measuring spoons

Instructions – makes approx. 860g (3 servings)

  1. Wash, peel and slice the carrot into thin, angled slices
  2. Wash the broccoli and break/slice into small florets
  3. Wash, deseed and slice the peppers into thin batons
  4. Wash, peel and slice the onion into thin strips
  5. Peel and finely chop the root ginger
  6. Add the water, onion and root ginger to the frying pan and turn on medium heat.
  7. Cook for about 3 minutes, stirring often, until the onion has begun to soften.
  8. Add the carrots and continue to cook and stir for another 2-3 minutes. If the water boils off, simply add more.
  9. Add the rest of the chopped vegetables, soy sauce and sweet chilli sauce to taste. For a richer stir fry add more soy sauce and less sweet chilli sauce, for a sweeter, spicier stir fry add more sweet chilli sauce and less soy sauce.
  10. Cook and stir for another 2-3 minutes.
  11. Add the drained water chestnuts and prawns.
  12. Cook and stir for another 2-3 minutes, until the broccoli has turned bright green and the prawns are warmed through.
  13. Serve over brown rice or quinoa and top with the cashews.

Nutritional Information per 285g serving:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
160 21.14g 15.40g 11.70g 1.06g 0.45g 3.61g

Gluten and lactose free.

 

 

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