Best Prawn Stir Fry

Best prawn stir fry

Best Prawn Stir Fry

Dinner
A stir fry made using the most basic ingredients but packs a punch on taste!..Spicy, tasty, delicious, easy stir fry!
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Calories515kcal
Carbs77g
Protein26g
Fats10g
For Intensive Exercise
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Performance Benefits

The rice and quinoa mix in this recipe will provide you with a great hit of carbohydrates to fuel your exercise performance and recovery. On days of high intensity exercise, we can need 8-12g carbohydrate per kilogram of body mass. This recipe would help you to meet those targets.

Do you know how much of each macronutrient you should consume? Read this article Macro Counting - Pros and Cons.

Avoid consuming this meal too close to intense exercise as it does contain a good amount of fibre which may cause GI distress if not given enough time to digest beforehand. It would work well as a post exercise, recovery meal also.

Health Benefits

Is stir fry healthy? Stir fry is a great way of adding more vegetables to your diet as well as other health supporting ingredients such as garlic, ginger, herbs and spices. Garlic contains allicin, a sulphuric compound that produces potent antioxidants. It certainly is no harm to add some extra garlic to your cooking if you are feeling under the weather.

Ginger is another ingredient that can support your health. It contains a variety of naturally occurring molecules that are suggested to reduce pain and combat inflammation that may help with your cold symptoms. If you are sick, I suggest using root ginger as the nutrition content is more potent.

Expert Tips

Serve warm on a bed of rice and quinoa with some fresh coriander on top.

The stir fry sauce goes with prawns but you could also use chicken in your homemade stir fry.

It is gluten free and a healthy, Chinese inspired recipe.

I don’t recommend freezing this stir fry, it’s best consumed after cooking.

Equipment

  • Large pan
  • Lage pot

Ingredients

  • 1 Tbsp Rapeseed oil
  • 2 cloves Garlic (chopped)
  • 2 Chilli (finely chopped)
  • 1 Onions (chopped)
  • 1 Potato (finely chopped)
  • 3 tbsp Soy sauce
  • 1 Peppers (chopped)
  • 3 Mushrooms (chopped)
  • 2 tbsp Fresh Coriander
  • ½ tsp Ginger (fresh or ground)
  • 2 tbsp Lemon juice
  • 150 g Prawns
  • 90 g Rice half cup
  • 90 g Quinoa half cup
2 Servings

Instructions

  • Fry the onions, chilies and garlic in the rapeseed oil with a pinch of salt for 3-4 minutes.
  • Add in the chopped potatoes, making sure it is finely chopped so it cooks quickly. Cook on a medium heat for 5 minutes.
  • Meanwhile, rinse your rice & quinoa in cold water until the water runs clear.
  • Add the rice & quinoa to a pot with 2 parts cold water to one part rice & quinoa. Bring the water to the boil, before reducing heat to a simmer. Leave to cook for 15-20 minutes until all the water has been absorbed.
  • When cooked, leave to stand for 5 minutes before serving.
  • Add in the soy sauce and mix well.
  • Next add the peppers, mushrooms, coriander, ginger and lemon juice.
  • Mix well and cook for 6-8 minutes until soft.
  • Add in the prawns and cook for a further 5-10 minutes (depending on size & packet instructions).

Nutrition

Serving: 1ServingCalories: 515kcalCarbohydrates: 77gProtein: 26gFat: 10gSaturated Fat: 0.9gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gSodium: 1971mgPotassium: 1080mgFiber: 9gSugar: 10gVitamin A: 93ugVitamin C: 107mgCalcium: 81mgIron: 6mg
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