Prawn Stir-Fry with Pickled Ginger by Dr Sue Shepherd

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Serves

4

A lovely fresh and healthy stir fry! Ideal for a mid week dinner!

Ingredients

  • ²/³ cup (150 g) brown rice
  • 2 tablespoons maize cornflour
  • 1 cup (250 ml) gluten-free vegetable stock
  • 2 tablespoons sesame oil
  • 2 garlic cloves, crushed
  • 1 tablespoon fresh ginger, grated
  • 2 teaspoons gluten-free Chinese 5-spice powder
  • 6 kaffir lime leaves, finely sliced
  • 1 small red chilli, seeds removed, finely chopped
  • 500g medium green prawns, peeled, deveined, tails intact
  • 1½ cups (200 g) green beans, cut into thirds along the diagonal
  • 1 small green capsicum (200 g), cut into thin strips
  • 1 small red capsicum (200 g), cut into thin strips
  • 410g can baby corn pieces
  • 190g can champignon mushrooms, sliced, drained
  • 4 tablespoons pickled ginger, finely sliced

Method

  1. Fill a large saucepan with boiling water and cook rice until tender, according to packet instructions. Drain, rinse under hot water, and set aside to keep warm.
  2. Combine the cornflour with the vegetable stock in a small bowl, and mix well until no lumps remain. Set aside.
  3. In a wok or frypan heat the oil over medium to high heat. Add the garlic, ginger, Chinese 5-spice, lime leaves and chilli and cook for 1 minute to develop the flavours. Add the prawns, beans, capsicum, corn and mushrooms. Cook for 3–4 minutes or until the vegetables have just softened and the prawns are golden. Add the stock to pan, stirring gently until the sauce thickens. Divide cooked rice among 4 bowls and top with the stir-fry. Sprinkle pickled ginger on top.

RECIPE NOTES

Kids & Teens:  Use Homemade stock for reduced salt intake.

Nutritional Analysis

Per serve: energy 2199 kJ (523 Cal), protein 37.8 g, fat 12.6 g, saturated fat 2g, carbohydrate 59.7 g, sugars 10.5 g, fibre 8.3 g, sodium 4196.9 mg, GI low

WGF DiabetesRecipe taken from Wheat and Gluten Free Diabetes by Dr Sue Shepherd.

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Click here to read Sue’s article on Coeliac Disease, Diabetes and the Gluten-Free Diet

 

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.