Prawn & Vegetable Stir-Fry

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This dish is like ordering from the Chinese take-away, but you’ve made it at home just as quickly. You can add any stir fry vegetable mix, which has already been prepared in supermarket bags, but for nutritional value, you are better cutting up fresh vegetables yourself. It’s also a good way of using up leftover rice from the night before (ensure you fully heat it up though!)

SHELLFISH is one of the best dietary sources of iodine, which assists with the formation of the thyroid hormones that control growth and development and in the production of energy inside the body’s cells.

SESAME SEEDS are a good source of several nutrients that are important for immune system function, including zinc, selenium, copper, iron, vitamin B6, and vitamin E. Also, Sesamin, a compound in sesame seeds, may help reduce joint pain and support mobility in arthritis of the knee.

Serves 2
200g (7oz) cooked peeled king prawns * 115g (4oz) brown rice * 1 tbsp sesame oil * pinch of salt * 1 red pepper, deseeded, cut in slices * 1 small onion, sliced * 1 carrot, cut into slender slices * 1 small courgette, cut into strips * 55g (2oz) mushrooms, finely sliced * 1 garlic clove, crushed * 2cm (1 inch) fresh root ginger, peeled and grated * 1 tsp light soy sauce * 2 tsp sweet chilli dipping sauce * 2 tsp lemon juice * 1 tsp sesame seeds * freshly ground black pepper

Boil the rice is a large pan of boiling water with a pinch of salt. Heat the oil in a large non-stick frying pan. When hot, add in the pepper, onion and carrot, stirring for a couple of minutes until softened. Add the courgette, mushrooms, garlic and ginger.

Stir for a minute then add in the prawns, soy sauce, chilli sauce and lemon juice, allowing it to simmer briefly. Sprinkle in the sesame seeds. Drain the rice, serve on a plate with the stir-fry on top and some freshly ground pepper.

Prawn & Vegetable Stir-fry

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I have included very simple family recipes, which will provide you with nutritious food.

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