Lunch Friday 14 July Stir Steamed Veggies & Prawns

I have decided to start blogging my meals. Thought about it a while back, now decided to try. I have been on a change of eating habits for about 14 months now. Trying to eat healthy, lose some weight and just take better care of myself.

So, here is today's LUNCH:



Chinese style Stir-Steamed Vegetables & Prawns
I call this method "stir-steaming" because the veggies are steamed over the broth, rather than stir fried in a wok. No oil except a bit of sesame for flavour.

First, make the broth:

Ingredients:

• 1 fish or veggie stock cube (or use 1 pint of homemade, light flavoured stock)
• 3 fat garlic cloves, smashed, minced, pressed or otherwise obliterated
• about a 1 inch segment of fresh ginger root, peeled & grated
• 3-4 birds eye chills, or to taste
• 10g (about 4 pieces) dried Chinese Shiitake mushrooms
• 6 tablespoons soy sauce
• 6 tablespoons shao shing rice wine (or dry sherry)

Soak the mushrooms in boiling water until soft. Remove the woody stems and cut into fine strips. Strain the mushroom liquor into a saucepan; be sure to leave behind any debris from the mushrooms.

Add to the mushroom liquor

• 1 stock cube (if using fresh stock, boil it and soak the mushrooms in the hot stock, then strain to remove any mushroom debris)
• the chopped chills
• the crushed garlic
• the grated ginger
• the shao shing
• the soy sauce

Bring to a simmer and simmer about 30 mins. This makes enough broth/sauce for 2 servings.

In a bamboo steamer, place

• two fat carrots, scrubbed and sliced into coins
• 150g baby corn, split in two lengthwise
• 250g broccoli, cut into florets

Place the vegetables in a steamer basket and steam over the broth for about 5 minutes, until just tender and bright coloured. Add

• 150g sliced mange tout

and steam for another minute or two. The vegetables should retain some crunch.

Remove the steamer basket and place it over a serving dish to keep warm. Add to the broth

• 2 tablespoons corn flour mixed with a little cold water to form a paste
• 180g king prawns, deveined

Cook over medium heat until the sauce is thickened and the prawns are warmed through and "butterflied". This should only take 2-3 minutes. Do not over cook the prawns and turn them into rubber. Add

• 100g spring onions, sliced fine
• a shake of sesame oil (about 1/2 teaspoon)

Remove from heat. Place all the steamed vegetables in a serving dish. Pour over the sauce with the prawns and spring onions and mix gently but mix well so each piece is coated with sauce.

Garnish with some

• fresh coriander leaves

and serve.
Serves 2

approximately 312 calories per serving

Carbohydrate (g) 37.7

Protein (g) 31.4

Fat (g) 5.4

Fibre (g) 8.5