Turn zucchini into ‘noodles’ in this fresh, light stir-fry that will bring even the fussy eaters to the table.
Ingredients
- 4 large zucchini
- 1 tablespoon vegetable oil
- 20 medium green prawns, peeled, tails intact
- 2 garlic cloves, finely chopped
- 3cm piece fresh ginger, peeled, finely chopped
- 2 long red chillies, thinly sliced
- 2 green onions, thinly sliced
- 2 bunches asparagus, trimmed, cut into 3cm pieces
- 600g green beans, trimmed, halved
- 2 tablespoons salt-reduced soy sauce
- 2 tablespoons honey
- 1/2 cup fresh Thai basil or basil leaves
- 1/4 cup fresh coriander leaves
Equipment
- spiral slicer
Method
- Step 1Using a spiral slicer, cut zucchini into long thin noodles.
- Step 2Heat 1/2 the oil in a large wok over medium-high heat. Stir-fry prawns, in 2 batches, for 2 to 3 minutes or until just cooked through. Transfer to a plate. Cover to keep warm.
- Step 3Heat remaining oil in wok. Add garlic, ginger, chilli and onion. Stir-fry for 30 seconds or until fragrant. Add asparagus and beans. Stir-fry for 2 minutes or until just tender.
- Step 4Combine soy sauce and honey in a small bowl. Add soy sauce mixture and zucchini to wok. Stir-fry for 1 to 2 minutes or until zucchini is just tender. Add basil and coriander. Toss to combine. Serve.
- High fibre
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1162 kj
Energy
6.3g
Fat Total
0.7g
Saturated Fat
9.9g
Fibre
28.6g
Protein
142mg
Cholesterol
703mg
Sodium
21.8g
Carbs (total)
All nutrition values are per serve
Notes
You can find spiral slicers at specialty kitchen stores, homewares stores or online. You could also use the large holes on a grater to make long strips.
- Author: Gemma Luongo
- Image credit: Andrew Young and Guy Bailey
- Publication: Super Food Ideas
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