Veggie-Packed Prawn Stir-Fry

A colourful, high-fibre stir-fry with your choice of protein, loaded with vegetables and a savoury ginger-sesame sauce.

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Prep Time 15

Cook Time 15

Servings: 4

Course: Main Course

Calories: 310

Ingredients Equipment Method Nutrition Notes

Ingredients

500 g prawns peeled

Vegetables

2 cups broccoli florets
1 red bell pepper sliced
1 yellow bell pepper sliced
1 cup snap peas
2 carrots julienned
1 cup mushrooms sliced
3 garlic cloves minced
1 tbsp fresh ginger grated

Sauce

3 tbsp low-sodium soy sauce or tamari
2 tbsp rice vinegar
1 tbsp sesame oil
1 tsp honey
1 tsp cornstarch
1/4 cup water

To serve

2 cups cooked brown rice
Sesame seeds
2 green onions sliced

Equipment

1 Mixing bowl
1 Fry pan

Method

Whisk all sauce ingredients together in a small bowl and set aside.
Heat 1 tbsp oil in a large wok or skillet over high heat.
Cook the prawns until done, about 3 to 5 minutes. Remove and set aside.
Add another tbsp of oil and stir-fry garlic and ginger for 30 seconds.
Add harder vegetables (broccoli, carrots) and cook for 3 minutes.
Add remaining vegetables and cook for a further 3 to 4 minutes until crisp-tender.
Return prawns to the pan.
Pour sauce over everything and toss to coat.
Cook for 1 to 2 minutes until sauce thickens.
Serve over rice, garnished with sesame seeds and green onions.

Nutrition

Calories: 310kcalCarbohydrates: 40gProtein: 24gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 158mgSodium: 1183mgPotassium: 787mgFiber: 6gSugar: 7gVitamin A: 6921IUVitamin C: 152mgCalcium: 139mgIron: 2mg

Notes

Brain-health highlights: Antioxidants (colourful vegetables), protein, anti-inflammatory (ginger, garlic).

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