Chinese · lunch, dinner
Cantonese Silky Scrambled Eggs with Prawns
Video by Spice N' Pans on YouTube · Open on YouTube
- Keto (2.9 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Egg. Check labels on stock, sauces and spice mixes.
Silky scrambled eggs with prawns: about 31 g protein and 3 g net carbs a serve, 65% of the energy from fat, and more than a day's selenium and vitamin B12.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Season the peeled prawns with the ⅓ tsp salt and a few dashes of white pepper and mix well. 1:13
- Stir the cornflour into the 20 ml water until smooth. Beat it into the eggs with ½ tsp salt and a few dashes of white pepper. 1:44
- Heat a little oil in a wok over medium heat and fry the prawns just until no grey remains — about 90% cooked. Tip them straight into the bowl of beaten eggs. 2:40
- Turn the heat to medium or medium-low and add a little more oil. Give the eggs a quick whisk and pour everything in. 3:30
- Gently push the set egg from the edges towards the middle so the liquid runs underneath; lower the heat if the wok gets too hot. Stop while the eggs are still soft and silky — don't overcook. 3:44
- Turn off the heat, scatter over the spring onion and slide onto a plate. 4:34
Tip. The cook eats it with steamed rice; for keto, serve it with stir-fried greens instead. The cornflour-water mix is what keeps the eggs silky without milk.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 3%
- Protein 31%
- Fat 66%
Fits keto: 2.9 g net carbs a serve, with 66% of the energy from fat.
One serve has about 53% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High131%
72 µg a serve, mostly from eggs (64%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High106%
2.5 µg a serve, mostly from eggs (65%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High93%
1.5 g a serve, mostly from canola or vegetable oil (82%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E High31%
4.6 mg a serve, mostly from canola or vegetable oil (52%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High28%
255 µg a serve, mostly from eggs (88%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc High23%
2.5 mg a serve, mostly from eggs (66%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K High22%
26 µg a serve, mostly from spring onion (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High20%
81 µg a serve, mostly from eggs (82%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin D Source17%
3.4 µg a serve, mostly from eggs (98%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B6 Source16%
0.3 mg a serve, mostly from eggs (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source12%
2.2 mg a serve, mostly from eggs (81%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 4
Calcium9%
119 mg a serve, mostly from eggs (63%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium9%
37 mg a serve, mostly from prawns (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium7%
350 mg a serve, mostly from eggs (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C2%
1.4 mg a serve, mostly from spring onion (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spice N' Pans; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.