I recently read that weight-related resolutions made up 38% of all resolutions so while we remain motivated, I thought it was best to share a healthy meal. This dish contains the two essential elements of any midweek meal – minimum effort and immensely satisfying.
Quinoa is a great source of protein and is a good alternative to couscous, rice or bulgar wheat if you still want to have a grain-like component in your meal but without having starchy carbs. It was a staple for Elizabeth (my old flatmate) and I when we lived in Aberdeen. This recipe was created with her in mind and as I made the dish this evening, I thought of us standing in our old kitchen chatting (and complaining) about our days!
The ingredients list below may look huge but when I am trying to eat healthier, I always load meals with vegetables and that’s what I have done here but take, leave or substitute what you want. If you don’t want to use seafood, you can replace the prawns with chicken, beef or tofu.
STIR-FRIED PRAWN & VEGETABLE QUINOA
Ingredients (4 people):
3 large eggs
1 red chilli, finely chopped
3-4 cm piece root ginger, grated or finely chopped
2 large cloves garlic
1 pepper, diced
1 onion, peeled and diced
1 carrot, peeled and diced
1 courgette, diced
1 celery stalk, diced
300g raw prawns
3 spring onions, sliced
1 tbsp sesame seeds
2 tbsp soy sauce
2 tbsp sweet chilli sauce
1 tbsp fish sauce (optional)
Lime and coriander to serve
- Cook the quinoa as per the instructions on the packet. I have found that some packets call for far too much water which results in the quinoa being mushy and horrible. In general, it is 1 part quinoa to 2 parts water. If the packet calls for more water than this, proceed with care. It normally takes about 20 minutes which is just enough time to make the other ingredients.
- Beat the eggs and fry in a large pan with a little oil. Stir until the egg is cooked and then place on a plate to one side.
- Using the same pan, fry the chilli, garlic and ginger in one teaspoon of oil for about 2 minutes. Then add the pepper and cook for 5 minutes until soft. Add the remaining vegetables and cook for a further 10-15 minutes until soft.
- Next add the prawns and spring onions (keeping a few slices aside for the garnish). The prawns will only take about 3-5 minutes to cook depending on the size. You will notice them turning from the blue-purple colour to the traditional pink colour we associate with prawns. Prawns become very tough if they are over cooked so do keep an eye on them.
- Then add the egg and cooked quinoa into the pan. As you stir this, the egg will break up into small pieces.
- Sprinkle in the sesame seeds and add the soy sauce, chilli sauce and fish sauce (if using) and mix well.
- Spoon the stir fry into a bowl.
- Sprinkle on some chopped coriander leaves and serve with a wedge of lime.
The colours in this dish are enough to brighten up anyone’s day.