Spiced prawn stir-fry with kale and mixed vegetables

Spiced prawn stir fry_wtr

I love prawns.  Tasty and succulent, they are also low in fat and a good source of protein.  I like to buy a kilo bag of frozen prawns as they can be defrosted relatively quickly when need be.  This recipe also uses Chinese five spice which is a fragrant mix of cinnamon, star anise, clove, fennel and pepper.  I adore Chinese five spice and tend to add it to numerous recipes.  It adds an abundance of flavour to dishes and replaces the need for processed sauces which often are higher in added salt and sugar.   This recipe ticks lots of boxes.  It is healthy, tasty, convenient and has about 4.5 serves of vegetables per serve (when the below recipe is made for two)!

Serves 2 (generously) or 3

Ingredients

1 teaspoon sunflower oil

225 grams broccoli, cut into small florets

150 grams carrot, peeled and julienne

150 grams capsicum, cut into strips (I used yellow)

1 x small onion

1 cup kale (50 grams), shredded

240 grams frozen raw prawns

1 teaspoon fresh grated ginger

1 teaspoon Chinese five spice

2 tablespoons salt reduced soy sauce (if desired)

Rice (or noodles) to serve

Steps

Put rice or noodles on to cook and when it is due to be ready in 15 minutes, commence the following:

  • Heat ½ teaspoon oil in wok over medium high heat
  • Add prawns and cook for 2-3 minutes until they have turned pink
  • Remove prawns from wok and place aside
  • Add remaining ½ teaspoon oil in wok
  • Add broccoli florets, a splash of water and cover with lid
  • Cook for 2 minutes, shaking wok to move contents
  • Add remaining vegetables (except kale) and cook for 4 minutes or until soft
  • Return prawns to wok with kale, Chinese five spice and ginger, cooking for 3 minutes or until kale is wilted
  • Add soy sauce (if desired) and remove wok from heat
  • Serve with rice (or noodles)

Per Serve – without rice (2 servings)

937 kJ, protein 33.7 g, total fat 3.6 g, sat fat 0.5 g, carbs 8.9 g (sugars 8.5 g)

Per Serve – without rice (3 servings)

624 kJ, protein 22.4 g, total fat 2.4 g, sat fat 0.3 g, carbs 5.9 g (sugars 5.7 g)

Note: Half cup of cooked rice is equal to about 500 kj. The Australian Dietary Guidelines state that a single serve of a food from the grains/cereals food group is equal to about 500 kj; therefore ½ cup of cooked rice is equal to one serve.  How many serves of grains/cereals you need each day can vary but it is recommended that men (19-70 years) and women (19-50 years) consume 6 serves a day.  For women aged 51-70 years, it is recommended that 4 serves are consumed a day.

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