LOW FAT MEALS FROM THE HAIRY BIKERS
PRAWN STIR-FRY STIR FRY WITH COURGETTE ‘NOODLES’
180 calories per portion
We were dead chuffed with the lasagne we made using pieces of leek instead of pasta in our first Hairy Dieters’ book, so we thought we’d try making noodles with strips of courgette! They’re fab and ridiculously low calorie. Be warned, however – when you prepare the courgettes they will look like a huge heap but they do wilt down. There’s a lovely Thai lilt to this dish and we’re sure you’ll enjoy it.
400g (14oz) large peeled raw tiger prawns, deveined if necessary 1 small bunch of coriander leaves, stems ems and leaves separated 2 large courgettes 1tbsp vegetable oil 1 onion, sliced into thin wedges 1 red pepper, sliced into strips 1 carrot, cut into matchsticks 100g (3½oz) green beans, cut in half f 100g (3½oz) baby corn, cut in half lengthways 1tbsp soy sauce 225g tin of bamboo shoots, drained 100g (3½oz) bean sprouts
For the marinade
2 garlic cloves, crushed 1 small red chilli, deseeded and finely y chopped 1 lemon grass stalk, finely sliced Juice and finely grated zest of 1 lime 10g (¼oz) chunk of fresh root ginger, r, peeled and grated 2tbsp fish sauce 1tsp caster sugar
Place all of the marinade ingredients and the coriander stems into a food processor or blender and blitz until well combined - the mixture doesn’t have to be very smooth. Put the prawns in a bowl, pour the marinade over the prawns and stir well so they are all thoroughly coated. Set aside while you prepare the vegetables.
Top and tail the courgettes. Using a vegetable peeler, cut them into long strips, making them as thin as you can. Cut these strips in half lengthways until you have a large pile of noodle-like ribbons of courgette, each about 1cm (½in) wide.
Heat the oil in a wok or large frying pan until it’s at smoking point and add the onion, red pepper and carrot. Cook over a very high heat for 2 minutes, stirring constantly, then add the green beans and baby corn. Continue to cook over a very high heat for another couple of minutes, then add the soy sauce. Finally, add the bamboo shoots, bean sprouts and courgettes. Turn everything over for a