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Monday, 31 January 2011

Prawn buckwheat noodles with soy and ginger shallots

Serves 4
Preparation time: 10 minutes, plus 20 minutes marinating time
Cooking time: 10 minutes

You’ll need:
12 small shallots, peeled halved
3 tbsp soy sauce
2.5cm piece fresh ginger, peeled and grated
2 tbsp sunflower oil
1 red chilli, seeded and finely sliced
2 garlic cloves, finely chopped
250g shelled large raw prawns
250g spring greens, trimmed and shredded
200g buckwheat noodles, cooked according to the instructions on the packet

What to do:
1. Put the shallots in a small, non-metallic bowl with the soy sauce and ginger. Cover and set aside to marinate for 20 minutes. Drain, reserving the marinade.

2. Heat the oil in a wok or large frying pan and add the shallots. Stir fry for 3 minutes, until starting to turn golden. Add the chilli, and garlic and stir fry for 1 minute, then add the prawns and stir fry for another 2 minutes, until they have turned pink.

3. Add the spring greens to the pan and stir fry for 2 minutes, until just tender. Pour in the reserved marinade and simmer for 30 seconds. Add the cooked noodles to the pan and mix well. Serve straight away.

PER SERVING (4) 283 kcalories, 25g protein, 44g carbohydrates, 2g fat, 0g saturated fat, 4g fibre, 4g sugars, 1. 91g sodium.

Nutrition – this recipe contains: B complex vitamins, vitamin C, vitamin E vitamin K and the minerals calcium, magnesium, zinc, iron, manganese, selenium, potassium. Shallots have higher amounts of the protective antioxidant compounds (phenolics and flavinoids) than onions. There will also be antioxidants and flavinoids in the herbs and spices.

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