Quick pineapple prawn stir-fry

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

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Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

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

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 517cal

Kilojoules 2170kJ

Protein 36g

Total fat 12g

–Saturated fat 1g

Carbohydrates 60g

–Sugars 10g

Dietary fibre 11g

Sodium 770mg

Calcium 280mg

Iron 4.5mg

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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