Disqus for Where Are My Knees

Chinese Prawns and Broccoli

Tuesday, 23 October 2012

This recipe is from the Weight Watchers Cooking for One recipe book that Gem, Sarah and I were lucky enough to receive in our latest hamper. I've made this a couple of times already - its really quick and easy and perfect for the nights when the rest of the family are doing their own thing and I'm left to fend for myself. I tweaked the recipe the second time I made it and it was just as nice.


You will need:
  • 1 teaspoon cornflour
  • a pinch of cayenne pepper (I added quite a bit more, but then I like spicy food)
  • 1 tablespoon soy sauce
  • 100g raw peeled tiger or king prawns
  • low fat cooking spray
  • 25g unsalted cashews (I didn't use these the second time I made it as they account for half the total ProPoints value of the total recipe...they're yummy, but they're not that yummy)
  • 1 garlic clove, chopped
  • 1 teaspoon grated fresh root ginger
  • 100g broccoli, trimmed
  • 50g mushrooms (the recipe calls for shiitake but I couldn't get them so I used chestnut)
  • 2 tablespoons rice wine or dry sherry
  • 1 spring onion, sliced finely at an angle

  • Mix together the cornflour, cayenne pepper and soy sauce. Add the prawns and mix well. Set aside in the fridge for half an hour.
  • Heat a non stick frying pan or wok until hot and spray with cooking spray. Add the cashews and stir fry for about 30 seconds, or until they start to colour, then remove and set aside. If you're not using cashews then skip this step. Obviously.
  • Spray the pan again and add the garlic and ginger. Cook for a few seconds and then add the broccoli and mushrooms. Stir fry over a high heat for 2-3 minutes.
  • Add the rice wine or sherry, the prawns and 5 tablespoons of water. Bring to the boil and simmer for a couple of minutes until the prawns turn pink. Add the cashews (if thats you're thing) and half the spring onion and cook for another minute or so.
  • Sprinkle over the remaining spring onion. The ProPoints value for this recipe is 8, but without the cashew nuts its 4. Serve with 150g cooked white rice or fresh egg noodles for an additional 6 ProPoints. (I was low on points, so I had stir fried peppers, onion and baby corn instead for an extra ProPoints value of 0)

Enjoy!

6 comments:

  1. Looks tasty! I'm not normally a fan of prawns, but I'm big on cayenne pepper so I could give this a go :)

    Jamie

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  2. When I saw the first pic on my blog reader I thought dear god what is that?? Ha ha! The finished dish looks much more appetising! Is it very filling?

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  3. Looks really fresh, I love a good seafood dish and handy that it's a cooking for one recipe, it can be a real temptation to eat extra when there's more left in the pan.

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  4. Looks delicious! Will you be cooking it again anytime soon :)?

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  5. It looks perfect meal for one, I do have prawns in freezer...hmm hello dinner!

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