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Prawn, choy sum and asparagus stir-fry

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Prawn, choy sum and asparagus stir-fry
Prawn, choy sum and asparagus stir-fry
  • 0:20 Prep
  • 0:05 Cook
  • 4 Servings
  • Easy

Ingredients

  • 2 1/2 tablespoons peanut oil
  • 1kg green king prawns, peeled, tails intact, deveined
  • 1 tablespoon brown sugar
  • 4 green onions, cut into 5cm pieces
  • 1 bunch asparagus, trimmed, halved crossways
  • 1 bunch choy sum, trimmed, stems chopped, leaves separated
  • 2 garlic cloves, finely chopped
  • steamed jasmine rice, to serve

Satay and coconut cream stir-fry sauce

  • 1/2 cup satay sauce
  • 1/4 cup coconut cream
  • 2 teaspoons kecap manis or soy sauce

Method

  • Step 1
    Make sauce: Place satay sauce, coconut cream and kecap manis in a bowl or jug. Whisk with a fork until well combined.
  • Step 2
    Heat a wok over high heat until hot. Add 1 1/2 tablespoons oil and swirl to coat. Add prawns and sprinkle with sugar. Stir-fry for 1 to 2 minutes or until prawns turn pink. Transfer to a plate.
  • Step 3
    Add remaining 1 tablespoon oil to wok. Add green onions, asparagus, choy sum stems and garlic. Stir-fry for 1 minute or until asparagus is just tender.
  • Step 4
    Return prawns to wok. Add choy sum leaves and sauce. Stir-fry for 2 minutes or until heated through. Spoon over rice and serve.
  • High protein
  • Low carb
  • Low kilojoule
  • Lower gi

Nutrition

  • 1825 kj

    Energy

  • 24g

    Fat Total

  • 8g

    Saturated Fat

  • 4g

    Fibre

  • 40g

    Protein

  • 268mg

    Cholesterol

  • 1042.77mg

    Sodium

  • 10g

    Carbs (sugar)

  • 14g

    Carbs (total)

All nutrition values are per serve
  • Author: Annette Forrest
  • Image credit: Mark O'Meara
  • Publication: Super Food Ideas

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