Name: Spicy prawn and pak choi stir-fry
Prep time: 10 minutes
Cook time: 10 minutes
Yield: 2
Ingredients: 1 onion, thinly sliced; 1 red pepper, thinly sliced; 4 chestnut mushrooms, sliced; 2 cloves garlic, crushed; half red chilli, chopped (or pinch chilli flakes); 1 tbsp rapeseed oil; 150g raw king prawns; 2 tsp reduced-salt soy sauce; 1 heaped tsp Chinese five-spice; 2 pak choi, leaves left whole and stems chopped; 2 tbsp water

A light chilli and garlic stir-fry bursting with flavour.

Serves

Prep

10 minutes

Cook

10 minutes

Each 331g serving contains (excludes serving suggestion)

KCal

184

Carbs

11.4g

Fibre

5.7g

Protein

17.4g

Fat

6.5g

Saturates

0.6g

Sugars

9.1g

Salt

0.85g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

1 onion, thinly sliced

1 red pepper, thinly sliced

4 chestnut mushrooms, sliced

2 cloves garlic, crushed

half red chilli, chopped (or pinch chilli flakes)

1 tbsp rapeseed oil

150g raw king prawns

2 tsp reduced-salt soy sauce

1 heaped tsp Chinese five-spice

2 pak choi, leaves left whole and stems chopped

2 tbsp water

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Method

Step 1

Prepare the onion, red pepper, chestnut mushrooms, garlic and red chilli, and set aside.

Step 2

Heat a wok or large frying pan over a high heat, add the rapeseed oil and when hot add the onion. Stir-fry for 2 minutes, then add the red pepper, mushrooms, garlic and chilli, and stir-fry for 1 minute.

Step 3

Add the prawns, soy sauce, Chinese five-spice and pak choi stems, and keep stirring for a further 3–4 minutes until the prawns are cooked. The flesh of the prawns should turn pink or orange when cooked and loose their translucent appearance.

Step 4

Add the pak choi leaves and water, cover with a lid and cook for a further minute. Mix well and serve immediately.

Step 5

Serve with noodles or a few thin slices of red chilli and a wedge of lime.

Recipe tips

Assemble the ingredients first, ready to throw into the pan. And, always make sure the pan is really hot before you start adding them.
Stir-frying is a quick way to cook and more nutrients are retained in your food. You don't need much oil and as long as you keep stirring it around the pan, the food is steamed rather than fried.