Asiank­ing­prawn­stir-fry

Cycling Plus - - RECIPES -

“Vary­ing your pro­tein sources can help pro­vide ex­tra nu­tri­ents to sup­port your train­ing,” says Holmes. “Prawns are an ex­cel­lent source of pro­tein, zinc and vi­ta­min B12. The ginger, gar­lic and spices will help lower any mus­cle sore­ness so you are ready to go again.”

In­gre­di­ents

Serves 1 150g shelled raw king prawns, de­veined 2 tsp light soy sauce 1 tsp co­conut oil 100g soba (buck­wheat noo­dles) 1 gar­lic clove, finely chopped 1 red chili, finely chopped 1 tsp finely chopped fresh ginger

small red onion, sliced 75g ten­der stem broc­coli, chopped 50g kale, roughly chopped 100ml chicken stock 1 tsp sesame seeds

Method

Time to make: 18 min­utes Heat a fry­ing pan over a high heat, then cook the prawns in some of the oil. Add 1 tsp of the soy sauce and fry for a fur­ther 2–3 min­utes. Trans­fer the prawns to a plate. Cook the noo­dles in boil­ing wa­ter for 5–8 min­utes or as di­rected on the packet. Drain. Mean­while, fry the gar­lic, chili and ginger, red onion, broc­coli and kale in the re­main­ing oil over a medium–high heat for 2–3 min­utes. Add the stock and bring to the boil, then sim­mer for 1-2 min­utes, un­til the veg­eta­bles are cooked but still crunchy. Add the prawns and noo­dles to the pan, heat and com­bine ev­ery­thing. Serve and top with sesame seeds.

Nu­tri­tion

Calo­ries 326, carbs 28.5g, pro­tein 37g, fats 5g

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