Theo’s meals in 20 mins

MasterChef finalist and dad-of-three Theo Michaels knows time’s short in the kitchen. Every week, he shares a simple and delicious recipe...

Prawn stir-fry

‘Prawns only take a few minutes to cook, making this recipe quick and extra-tasty’

PER SERVING

CALS 512 FAT 20.5g SERVES 4

2tbsp soy sauce 1tbsp tomato purée 2tbsp honey 1tbsp rice-wine vinegar 300g medium egg noodles 2tbsp sesame oil 3tbsp vegetable oil 90g onion, sliced 2 cloves garlic, sliced 1in piece ginger, chopped 170g raw prawns ½ courgette, cubed ½ red bell pepper, sliced into strips 1 lime, cut into wedges, plus chopped coriander and sesame seeds, to garnish

1 In a bowl, mix together the soy sauce, tomato purée, honey and rice-wine vinegar and reserve.

2 Cook noodles following the packet instructions, drain, then stir through the sesame oil and set aside.

3 Heat vegetable oil in a hot pan, then add onion. Cook till it starts to colour.

4 Add the garlic and ginger, stir for a few seconds and then add the prawns. Keep stirring until the prawns start to change colour – about a minute.

5 Quickly add the courgette and bell pepper pieces, and continue stirfrying for another minute, then add the cooked noodles and stir through.

6 Turn the heat down to low, pour in the sauce and stir to ensure everything is coated.

7 Garnish each dish with a wedge of lime, some fresh coriander and a few sesame seeds.

TIP Break the noodles in half before cooking – it helps them mix with the rest of the ingredients.