This recipe for stir-fried prawns with broccoli is so low in calories that you can happily afford a portion of brown rice or whole wheat noodles to go with it. The lovely sweet juiciness of prawns works really well with the slightly metallic taste of the broccoli. Broccoli is a good low-fat food that is rich in vitamins A and C and the minerals calcium, iron and magnesium. It actually contains more vitamin C than oranges. If you want to ring the changes, toast some slivered almonds and add just before serving.
Preparation time: 5 minutes
Cooking Time: 25 minutes
Serves: 6 people
Energy: 150 calories per serving
Sharp vegetable knife
225g king or tiger prawns, shelled and deveined
8 oz broccoli
1 teaspoon salt
1 tablespoon Chinese rice wine or dry Sherry
½ egg white
1 teaspoon cornflour (cornstarch)
5 tablespoons vegetable or groundnut oil
1 spring onion (scallion)
1 teaspoon soft light brown sugar
2 tablespoons stock or water
1 teaspoon light soy sauce
Few drops sesame oil
Cut each prawn in half lengthways
Cut the broccoli into bite-size florets.
Slice the scallion into short sections – cut them on an angle – just to make them look nice.
Mix the cornflour with 2 teaspoons cold water, add half the rice wine and egg white and mix.
Add to the prawns.
Heat the oil in the wok, add the prawn mix and stir fry for about 30 seconds.
Remove prawns with a slotted spoon and drain thoroughly
Pour off the oil leaving just about 2 tablespoons.
Reheat the wok.
Add the broccoli and scallions and stir fry for about 2 minutes.
Add the salt and sugar.
Add the prawns and the stock/water
Add the soy sauce and remaining rice wine.
Add a few drops of sesame oil and serve.