Spicy veggie and prawn bowl

Calories
190
Fat g
1.3
Fat as saturates g
0.2
Carbs g
16.0
Carbs as sugars g
13.0
Protein g
26.0
Salt g
1.7
Fibre g
4.7
plant based, great source of fibre and protein

Plant based tasty, nutritious mid week supper

A super quick, tasty dish great for mid-week supper when you are pushed for time. Good source of fibre and protein with loads of different veggies for a healthy gut and a great hit of vitamins and minerals. Low in fat and sugar too with just 190 calories per portion. Add some whole grains such as basmati rice or noodles. If you are watching your carbs try quinoa instead. I cooked this using a “Granitline” pan. Using a specialist pan like this allows you to cook without oil or fat. Other brands include “Eaziglide” and “Regis.” If you want to use oil, it’s a great way to add calories if that’s what you need. Each tablespoon will add just over 100 calories to the recipe so about 25 calories per portion.

Ingredients

  • 500g cooked king prawns
  • 1 onion
  • 2 cloves garlic
  • 1 green pepper
  • 1 orange pepper
  • 150g mushrooms
  • 200g sugar snap peas
  • 12 cherry tomatoes
  • 400g can tomatoes
  • 1 small red chilli
  • juice of 1 lemon
  • small bunch coriander, chopped

What to do?

Chop the peppers, onion, garlic, chilli and mushroom. Top and tail the sugar snap peas and slice down the middle.

Heat the pan on a high heat, then just before you add your veggies turn the heat down a little.

Add the onion, garlic and chilli, stir fry and then add in your peppers, sugar snaps and finally the mushrooms. Don’t over-cook you want your veggies to keep some crunch.

Add the cooked prawns and stir for a minute or so.

Stir in the tinned tomatoes and the cherry tomatoes and squeeze in the lemon juice.

It should all heat through in a couple of minutes. Sprinkle over your chopped coriander and you are good to go.

Serve with whole grains such as basmati rice, noodles or if you are watching your carbs try some quinoa.

 

 

 

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