Chinese · dinner
Prawn and Broccoli Stir-Fry in Garlic Sauce
Video by Souped Up Recipes on YouTube · Open on YouTube
- Pescatarian
- Gluten-free with a swap: Use tamari and gluten-free oyster and hoisin sauces to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Crustacea, Molluscs, Soy. Check labels on stock, sauces and spice mixes.
Each serve gives about 46 g of protein from lean prawns with under 2 g of saturated fat, and the broccoli supplies more than a day's vitamin C and vitamin K. Ready in about 15 minutes.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Pat the prawns dry and toss with the salt, paprika, pepper and 2 teaspoons of oil. Cut the broccoli into florets and dice the garlic and ginger. 0:32
- Stir the water, sugar, oyster sauce, soy sauce, hoisin, dark soy and cornstarch together in a bowl. 1:40
- Heat a wok until smoking, swirl in the oil and stir-fry the prawns for a couple of minutes until just pink but still slightly translucent inside. Lift them out, leaving the oil behind. 2:27
- Over medium heat, fry the garlic, ginger, chillies and broccoli for 1–2 minutes. Add 2 tbsp water at the side of the wok, cover and steam briefly until the broccoli is just tender. 3:10
- Pour in the sauce, return the prawns and toss for a couple of minutes until the sauce thickens and the prawns are cooked through. 3:53
Tip. Serves 2 (her written recipe). She eats it with white rice, or on its own for a lighter meal; brown rice adds fibre. Use a little less oil if your wok is well seasoned.
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 16%
- Protein 39%
- Fat 45%
Low carb: under 26% of the energy is from carbs.
One serve has about 62% 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
Vitamin C High173%
156 mg a serve, mostly from broccoli (98%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High158%
190 µg a serve, mostly from broccoli (91%). 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.
Selenium High156%
86 µg a serve, mostly from raw prawns (92%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High156%
2.5 g a serve, mostly from vegetable oil (79%). 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 B12 High115%
2.8 µg a serve, mostly from raw prawns (99%). 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.
Vitamin E High51%
7.6 mg a serve, mostly from vegetable oil (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High45%
0.8 mg a serve, mostly from broccoli (40%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High36%
143 µg a serve, mostly from broccoli (75%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High32%
3.5 mg a serve, mostly from raw prawns (73%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Magnesium High27%
114 mg a serve, mostly from raw prawns (55%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High23%
1100 mg a serve, mostly from broccoli (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A High20%
176 µg a serve, mostly from raw prawns (49%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium Source17%
227 mg a serve, mostly from raw prawns (49%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron Source16%
2.8 mg a serve, mostly from broccoli (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 1
Vitamin D1%
0.2 µg a serve, mostly from raw prawns (100%). 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.
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 Souped Up Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.