Prawn and vegetable stir-fry

    Prawn and vegetable stir-fry

    29saves
    30min


    11 people made this

    A simple stir-fry that's ready in thirty minutes! Fresh prawns, crisp-yet-tender veggies, a hint of soy and the zing of ginger. Stir-frying is quick, so it limits nutrient loss. Fast food that's healthy too. Serve on white or brown rice.

    Ingredients
    Serves: 4 

    • 1/3 cup reduced-salt soy sauce
    • 3 tablespoons white wine
    • 2 tablespoons cornflour
    • 1 1/2 teaspoons grated peeled fresh ginger
    • 1 tablespoon vegetable oil
    • 2 garlic cloves, finely chopped
    • 500 g large raw prawns, peeled and deveined
    • 250 g broccoli florets
    • 1 large red capsicum, cut into strips
    • 1 large yellow capsicum, cut into strips
    • 120 g snow peas
    • 100 g whole baby corn
    • 1/2 cup sliced water chestnuts
    • 4 spring onions, cut diagonally into 5 cm pieces

    Directions
    Preparation:20min  ›  Cook:10min  ›  Ready in:30min 

    1. Blend 2/3 cup water, the soy sauce, wine, cornflour and ginger in a small bowl until smooth. Set aside.
    2. Heat the oil in a large wok or large deep frying pan over medium-high heat until hot. Stir-fry the garlic until soft, about 2 minutes. Add the prawns and stir-fry until pink, about 3 minutes. Remove the prawns with a slotted spoon and set aside. Add the broccoli florets to the wok and stir-fry until they are bright green, about 2 minutes. Add the red and yellow capsicum strips and snow peas and stir-fry until they are just tender but still crisp, about 1 minute longer.
    3. Return the prawns to the wok. Add the baby corn, water chestnuts and spring onions. Pour in the sauce mixture and stir-fry until the sauce thickens and boils, about 1 minute. Serve.

    COOK'S TIP

    Stir-frying is an ideal method for cooking prawns. If cooked too long or at too high a temperature, prawns become unpleasantly dry and tough.

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    Reviews (1)

    Alexey007
    2

    This looks easy to cook! Love the rice! I always liked going after recipes, and cooking dishes and dishes, and I recently bought a teflon pan which found quite easy to clean and use. After some medical exams, and analisis, I found out that the problem was generated from a quite unexpected source! After researching some aspects, I found out that teflon contains a chemical called per-flouro-octanoid-acid also known as PFOA, which can cause cancer. If you over heat teflon coated pans, to 260 degrees Celsius, you get the risk of releasing that chemical...and this is a risk not worth taking. So although teflon coated pans are easier to use, they imply high risks on our health...so it is advised that they be used properly. So I want to warn you all, that no matter the dish, even indian dishes such as prawn , dahiwali chicken curry it is important to be very carefull when using teflon pans. - 08 May 2011

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