Spicy Prawn Stir-Fry

Prawns are one of the most underrated protein sources for cutting — extremely high protein, almost zero fat, and they cook in minutes. This stir-fry is ready faster than you could order a takeaway and tastes better too.

Ingredients

• 150g raw king prawns (peeled)
• 1 red pepper, sliced
• 100g tenderstem broccoli
• 50g mangetout
• 2 cloves garlic, sliced
• 1 red chilli, sliced (or 1/2 tsp chilli flakes)
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 tsp rice vinegar
• 1 tsp honey
• Low-calorie cooking spray

Method

1. Mix the soy sauce, rice vinegar, and honey in a small bowl. Set aside.
2. Spray a wok or large frying pan with cooking spray and place over high heat.
3. Add the broccoli and red pepper. Stir-fry for 3 minutes.
4. Add the prawns, garlic, and chilli. Cook for 2-3 minutes until the prawns are pink.
5. Add the mangetout and pour over the sauce. Toss everything together for 1 minute.
6. Drizzle with sesame oil and serve immediately.

Nutrition Notes

32g protein from the prawns alone — 150g of king prawns contains about 30g protein and just 1g fat. The vegetables add fibre and volume without significant calories. Serve with 100g rice if your carb budget allows (+130 cal, +28g carbs).