Ciao, welcome back to my blog!
Today I am sharing with you how to make a healthy king prawns and vegetables stir fry, which is a delicious low calorie, one pan under 20 minutes dish.
King prawns are definitely one of my favourite seafood as they are incredibly quick to prepare, super versatile and extremely yummy no matter what you do with them!
"Stir-frying is a fast way to cook small pieces of food in a hot pan or wok. As the name indicates, the food is constantly stirred while you cook it.
You can prepare different vegetables, meats, seafood and poultry using this method.
In addition to being quick and easy, stir-frying is also healthy. It results in tender-crisp vegetables that retain more nutrients than if they were boiled. And since stir-frying requires only a small amount of oil, the fat content is low." from the Unlock food blog
That's why I love this method so much: it makes my life easier and I am going to be healthier!
Ingredients for 2:
-A small broccolo
-A paprika pepper
-6 long beans
-350g king prawns
-A small bunch of fresh parsley
-A small bunch of fresh dill
-The juice of a lime
-The juice of an orange
-2 tbsp Soya sauce
-Half a glass of white wine
-A quarter teaspoon of chilli flakes
-A slice of fresh ginger
-Half teaspoon of turmeric powder
-Pinch of salt
-3 tbsp extra virgin olive oil
-Sriracha sauce to garnish (optional)
First, start taking the skin off the king prawns. To be more sustainable and reuse all the scraps, instead of throwing them away, I keep the skin and the heads to make a wonderful broth that once filtered with a thin colander, will add extra flavour to steamed rice if you would like to add carbs.
After that, prepare the marinade:
Place the prawns in a bowl and squeeze the lime and the orange on them, then add 3 tablespoons of white wine, 2 tablespoons of soy sauce, grated ginger, chilli flakes and half a teaspoon of turmeric powder.
Now, you can carry on with the vegetables. Wash them and then slice the leek first as it will go in the wok pan before the rest to make a nice base.
Drizzle the pan with some olive oil and some chilli flakes and then throw the leek in the pan and set on high heat.
While it is warming up, carry on with the other vegetables. Wash them well and cut them into rather chunky bits.
Add in the wok with the leek, the pepper, and the long beans and let them cook for 5 minutes.
Cut the broccoli now as they will join the rest of the vegetables together with the prawns for last since they took less to cook.
The prawns and the broccoli will take only a few minutes to be fully cooked. The prawns will turn light orange and the broccoli will keep their bright green and the crunchy consistency (overcooked broccoli are dull green and soft).
To make them pretty, take them out from the wok pan with the chopsticks and place them on the plate carefully to balance the colours and then if you like add some Sriracha sauce around it.
There you have it: delicious yet healthy king prawns and vegetables stir fry!
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Want more recipes with king prawns?
Check this post: