497
CALORIES
48.3
PROTEIN (G)
65.6
CARBS (G)
6
FAT (G)
8.2
FIBRE (G)
Method
Mix the prawns with 12 g garlic, smoked paprika, black pepper, chilli flakes, 21 g honey, lemon juice and 15 ml soy sauce. Leave for 5 minutes while you prepare the vegetables.
Heat a large non-stick wok or frying pan over medium-high heat. Add the prawns and marinade, then cook for 1–2 minutes until piping hot and lightly coloured. Transfer to a plate so they do not overcook.
Add the olive oil, onion, peppers and broccoli. Stir-fry for 4–5 minutes until the vegetables are tender-crisp.
Add the remaining 6 g garlic and cook for 30 seconds. Stir in the remaining 15 ml soy sauce and 21 g honey.
Return the prawns to the pan and toss for 1 minute until evenly coated and piping hot.
Divide the cooked basmati rice between two bowls, top with the stir-fry and finish with the measured sesame seeds.
ALLERGENS
Contains crustaceans, soybeans and sesame. Standard soy sauce may also contain cereals containing gluten. Check every packaged sauce label.
STORAGE & REHEATING
Cool promptly and refrigerate in a covered container. Use within 1 day because the dish contains cooked rice and prawns. Reheat once until piping hot throughout.
COACH NOTE
A quick, high-protein meal idea. The ingredient scaler uses the verified two-serving base; use the same products and measured cooked rice for the closest nutrition match.
EQUIPMENT
Large frying pan or wok, chopping board, sharp knife, mixing bowl and cooking spoon.
PRACTICAL ADJUSTMENTS
For a milder dish, reduce the chilli flakes. Add mushrooms, sugar-snap peas or extra broccoli for more vegetables. Chicken breast can replace the prawns, while rice can be exchanged for a measured portion of noodles or another carbohydrate. Recalculate after changing the protein, carbohydrate or quantities.
FREEZER GUIDANCE
Not the preferred freezer option because cooked rice and prawns can lose texture. If freezing, cool rapidly, freeze promptly in individual portions and reheat from fully defrosted until piping hot.
DIETARY SUITABILITY
As written: suitable for pescatarians when all sauce labels are suitable; not suitable for vegetarians or vegans.
Vegetarian or vegan: replace the prawns with extra-firm tofu and check the sauce and garnish labels.
Gluten-free: use tamari specifically labelled gluten-free and check every packaged sauce.
Recalculate the nutrition after substitutions.