Garlic prawn stir fry
Prawns tossed with garlic, chilli and beans in 5 minutes on the stove; 31 g protein.
- Time
- 15 min (10 prep + 5 cook)
- Makes
- 1 serving
- Level
- Easy
- Gear
- Kadai
Per serving
1 plate (260 g)
- Calories
- 260kcal
- Protein
- 31g
- Carbs
- 8g
- Fibre
- 3g
- Fat
- 12g
- Sugar
- 3g
Cleaned prawns flashed on high heat with garlic, green chilli, French beans and capsicum, finished with pepper and lemon. Prawns are among the leanest proteins you can buy, and the whole dish uses 2 tsp of oil. Dinner in 15 minutes with a katori of rice or on its own.
- High protein
- Under 15 min
- Low calorie
- Low carb
- No added sugar
- Dinner
Contains shellfish.
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Ingredients
Method
- 1
Toss the prawns with turmeric and salt. Pat dry with a paper towel so they sear rather than steam.
- 2
Heat the oil in a kadai on high until it shimmers. Add garlic, chilli and curry leaves and fry 20 seconds until the garlic turns pale gold.
- 3
Add the beans and capsicum and toss 1 minute. Add the prawns in a single layer.
- 4
Cook 1 minute without moving, turn, and cook 1 to 2 minutes more until the prawns curl and turn pink and opaque. Add pepper and lemon, toss, and serve at once.
Tips
- Prawns are done the moment they curl into a C; an O shape means overcooked and rubbery.
- Frozen prawns work; thaw fully and dry well.
Swaps
- No prawns? Use 150 g chicken breast strips and cook 2 minutes longer.
Storage
Eat fresh; prawns toughen when reheated.
Nutrition is estimated per serving from IFCT 2017 and USDA FoodData Central and rounded. Your ingredients and portions will differ a little.
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- Calories
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- Protein
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