Dinner Sunday 25 March - Prawn & Vegetable Chow Mein

Prawn & Vegetable Chow Mein
3 cloves garlic, crushed
1 thumb ginger, pared & grated
a few fresh chillis (to taste)
50g pak choi, sliced finely
60g baby corn, sliced lengthwise into quarters
1 large carrot, cut into julienne
80g sugar snap peas, cut into julienne
1 sweet red pepper, cut into julienne
200g bean sprouts, blanched
5 spring onions, cut into julienne
110g prawns
3-4 tablespoons Shao Shing rice wine
3 tablespoons oyster sauce
2 tablespoon soy sauce
handful fresh coriander leaves
Spray a non-stick wok with a little flavourless oil. Get the wok good and hot, try the garlic, ginger & chillis for a minute or two. Add the vegetables and stir fry for 3-4 minutes, until everything is cooked but not overdone. Use the Shao Shing to cook the wok when it gets too hot, but don't just glug it in or you will get stewed veggies!

When the veggies are just about done, add the prawns, soy & oyster sauces. Continue stir frying and tossing everything together until the prawns are heated through and the sauces are well dispersed in the vegetables.

Garnish with the coriander & serve.

Nutrition Data
Calories (kcal) 387.8
Carbohydrate (g) 51.8
Protein (g) 93.7
Fat (g) 2.8
Fibre (g) 12.2