Stir-fried prawns and asparagus

Written by Catherine Saxelby on Tuesday, 08 September 2009.
Tagged: cooking for one, dinner, easy, fibre, fish, healthy cooking, high fibre, omega-3, seafood, weight loss

Ready In: 15 minutes
Prep Time: 10 minutes
Cooking Time: 5 minutes
Serves: 2

Love prawns? Love asparagus? You'll love this great dish where they are combined with a hint of Asian flavour thanks to the ginger, soy sauce, peanuts and coriander.

Ingredients

250 g/8 oz medium green prawns
2 bunches (500 g/1 lb) fresh asparagus
1 tablespoon peanut oil
1 tablespoon grated fresh ginger
1-2 cloves garlic, crushed
1 white onion, finely sliced
1 cup snow peas, trimmed
1-2 tablespoons lower-salt soy sauce
TO SERVE:
2-3 tablespoons roasted peanuts
1/2 bunch coriander, leaves plucked
cooked quinoa or brown rice (allow 1 cup cooked)

Nutrition per serve

807 Kilojoules (192 Calories), 10 g fat (including 1 g saturated fat), 10 g carbohydrate (including 8 g sugars), 3 g fibre and 775 mg sodium. Read our nutrition rating system.

Directions

1. Peel and de-vein prawns, leaving tails on.

2. Trim asparagus stems, discard old ends and cut into 8cm/3in lengths. Blanche in a pot of boiling water for 30 seconds or microwave on high for for 30 seconds. Drain and refresh under cold water.

3. Heat oil in a wok or deep pan, add garlic, ginger and onion and stir-fry on high for 1 minute. Add asparagus and snow peas; stir-fry for 1-2 minutes. Add prawns, continue stir-frying over high heat for a further minutes or until prawns just turn pink and snow peas are tender-crisp.

4. Stir in soy sauce. Cover and remove from heat - this allows the ingredients to cook in the liquid. Serve over cooked quinoa and top with roasted peanuts and coriander leaves.

Variations

No asparagus? Substitute 500 g/1 lb fresh broccoli, trimmed and cut into florets. Stir-fry broccoli first for 2 minutes, then cover and simmer for 1 minute or until tender crisp. Add prawns and sauce; stir-fry until prawns turn pink.