Stir-frys are the ultimate dish for batch cooking to ensure your nutrition for lunch and/or dinner is covered easily for the first half of the week. This zingy flavoursome dish is simple and easily thrown together in 10 minutes on a tired Monday evening, particularly as the prawns as already cooked!
Prawns are a great source of protein to add to meals. Although they are predominantly found in the frozen section of the supermarkets this does not mean their nutrient content is compromised, but, provides a protein alternative that is tasty, high in other beneficial nutrients and already cooked. Anything that reduces cooking time when your hunger levels are peaking after a long training session can only be a bonus in my eyes!
Prawns also contain the antioxidant nutrient astaxanthin which contributes to their pinkish colour and their ability to contribute to a reduction in inflammation. Prawns are also one of the only foods high in the mineral copper, which plays a role in regulating oxygen metabolism and preventing oxidative stress, both of which are important for optimisng performance.
A stir-fry also gives you the option of adding whatever vegetables you prefer to provide a meal full of anti-inflammatory antioxidants. Remember the more colour and the crunchier the vegetables the more nutrients the dish provides.
This delicious dish should be served with, rice or quinoa, however I find noodles are its perfect partner. Serve with 50g of noodles or more depending on how much carbohydrate you need to support your glycogen stores. There is truly nothing better than a tasty, nutritious, simple and quick meal to satisfy your hungry at lunch or dinner.
- Serves: 4
- Calories: 358kcal
- Fat: 1.5g
- Carbohydrates: 50g
- Protein: 30g
- 1 tablespoon of olive oil
- 500g of frozen prawns
- 1 chopped red pepper
- 1 chopped yellow pepper
- 1 chopped green pepper
- 2 cups sugar snap peas
- 1 chopped onion, sliced
- 2 cloves garlic, minced
- 1 inch of fresh ginger, minced
- 2 tablespoons soy sauce
- Juice of 1 lime
- 1-2 stalks of chopped fresh basil leaves
- Add 1 tablespoon of olive oil, the onion, garlic, ginger, lime juice and soy sauce to the pan and cook for 2 minutes.
- Add in all of the vegetables and cook for a further 5-10 minutes, depending on how crunchy you like the vegetables.
- Add the cooked prawns and cook for a further 5 minutes. Stir the dish well to mix all of the ingredients.
- Serve each portion with 50g of egg or wholegrain noodles