Broccoli, Chilli and King Prawn Stir Fry

Name: Broccoli, Chilli and King Prawn Stir Fry
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Cuisine: Asian, Chinese
Ingredients: · Calorie controlled cooking spray; · 2 garlic cloves – peeled and thinly sliced; · 2.5cm (1in) piece of root ginger- peeled and sliced into fine strips; · 1 red chilli – deseeded and finely sliced; · 200 tenderstem broccoli; · 300g broccoli – cut into florets; · 350g cooked king prawns; · 2 tbsp GF soy sauce; · 1 tsp granulated sweetener; · ½ tsp Chinese 5-spice; · Sea salt and black pepper; · 600g rice noodles – cooked; · 3 tbsp water

4 steps

Prep:5minCook:12min

Updated at: Thu, 17 Aug 2023 07:05:41 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories1153 kcal (58%)

Total Fat12.7 g (18%)

Carbs215.6 g (83%)

Sugars45.6 g (51%)

Protein92.2 g (184%)

Sodium1989.5 mg (99%)

Fiber70.4 g (252%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

cooking spray

calorie controlled

2garlic cloves

peeled and thinly sliced

2.5 cmroot ginger

piece, peeled and sliced into fine strips

1red chilli

deseeded and finely sliced

200tenderstem broccoli

300gbroccoli

cut into florets

350gcooked king prawns

2 Tbspsoy sauce

1 tspgranulated sweetener

½ tspChinese 5-spice

3 Tbspwater

Instructions

Step 1

Place a large wok or frying pan on a high heat. Spray with cooking spray and add the garlic, ginger and chilli. Stir-fry for 2 minutes, moving the ingredients around the pan to stop them from burning.

Step 2

Add the tenderstem broccoli and broccoli florets to the wok and combine with the garlic, ginger and chilli. Keen on a high heat and add 3 tbsp water. Cook the broccoli for 5 minutes, stirring frequently, until the broccoli is almost tender but still has bite.

Step 3

Add the remaining ingredients, season with salt and pepper to taste and mix well. Cook for another 5 minutes until the prawns are heated through thoroughly.

Step 4

Serve immediately with rice noodles.