Quick pineapple prawn stir-fry

Author: Jess Moulds - BSc Human Nutrition, Master of Dietetics, NZ Registered Dietitian, Sports Nutritionist

Photographer: Devin Hart

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Serves: 4

Time to make: 20 mins

Ingredients

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227g can pineapple chunks, drained, with juice reserved
2 tablespoons salt-reduced soy sauce
2 teaspoons sesame oil
1 teaspoon minced ginger
1 large red chilli, finely sliced
2 kaffir lime leaves, finely chopped
2 red capsicums, diced
2 courgettezucchiniXszucchini, summer squashX, roughly chopped
2 cups frozen edamame beans, defrosted
500g frozen prawns, defrosted
2 x 250g pouches steamed brown rice
⅓ cup fresh coriandercilantroX, roughly chopped

Instructions

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1 In a small saucepan add the pineapple juice and soy sauce and bring to the boil. Simmer for 5–6 minutes to form a thin sauce.

2 Meanwhile in a large frying pan, heat sesame oil and add the ginger, chilli, kaffir leaves and vegetables. Stir fry for 2–3 minutes before adding the prawns and cooking for a further 2–3 minutes. Add the pineapple chunks and sauce and heat through.

3 Cook rice following packet instructions. Serve prawn stir-fry with rice. Garnish with coriander.

Variations

Make it gluten free: Check soy sauce is gluten free.

Nutrition Info (per serve)

Calories 517 cal

Kilojoules 2170 kJ

Protein 36 g

Total fat 12 g

Saturated fat 1 g

Carbohydrates 60 g

Sugar 10 g

Dietary fibre 11 g

Sodium 770 mg

Calcium 280 mg

Iron 4.5 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.

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