Prawn and capsicum stir-fry

Author: HFG staff

Photographer: James Moffatt

This dairy-free prawn stir-fry recipe delivers all of your day's vegetable serves in only twenty minutes.

Serves: 4

Time to make: 20 mins

Hands-on time: 5 mins

Ingredients

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spray oil
2 teaspoons cumin seeds
1 teaspoon mustard seeds
2 red onions, roughly chopped
2 red capsicums, sliced
2 yellow capsicums, sliced
1 small head savoy cabbage, shredded
2½ cups broccoli, cut into florets
⅓ cup hot reduced-salt vegetable stock
2 tablespoons reduced-salt soy sauce
430g cooked peeled king prawns
2 tablespoons chopped fresh coriandercilantroX
2 tablespoons sesame seeds, toasted

Instructions

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1 Spray a non-stick wok or large frying pan with a little oil and heat until hot. Cook the cumin and mustard seeds until the mustard seeds start to pop. Add the onions and stir-fry for 2 min.

2 Add the remaining vegetables, stock and soy sauce and toss well. Cover and leave to steam-fry for 8–10 min.

3 Remove the lid, add the prawns and coriander and stir fry for 3–4 min until the prawns are hot. Serve sprinkled with the toasted sesame seeds.

Nutrition Info (per serve)

Calories 262 cal

Kilojoules 1096 kJ

Protein 25.6 g

Total fat 8.5 g

Saturated fat 1.5 g

Carbohydrates 24 g

Sugar 20.5 g

Dietary fibre 13.6 g

Sodium 1063 mg

Calcium 370 mg

Iron 6.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.