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Prawn Stir-Fry
INGREDIENTS (Serves 4)
◆ 1 tbsp sesame oil
◆ 1 head broccoli, cut into
small florets
◆ 115g frozen chopped onions ◆ 350g frozen sliced peppers ◆ 4 spring onions, sliced
◆ 250g frozen raw king prawns (defrosted on the day you want to serve the stir-fry)
For The Sauce:
◆ 4tbsp low-sodium soy sauce ◆ 1tbsp sweet chilli sauce
◆ 1tbsp sesame oil
◆ 1tbsp cornflour
◆ 1tsp frozen chopped ginger ◆ 1tsp frozen chopped garlic
SERVE:
Lighter Serve: Scattered with sesame seeds and fresh coriander
Family Serve: On a bed of egg noodles, scattered with sesame seeds and fresh coriander
To make the sauce, put all the ingredients in a small bowl and whisk to combine. Set aside
TO COOK
Heat the oil in a wok or large frying pan over a medium-high heat. Add all the vegetables and stir-fry for 4-5 min, until starting to soften. Add the sauce and defrosted prawns to the pan and continue to stir-fry for around 5 min, until the prawns are cooked through and the sauce has thickened. If the sauce is too thick, add a splash of water to loosen.
TO FREEZE
Working quickly to ensure that the frozen ingredients do not start to defrost, add the prawns and all of the vegetables to a large, labelled freezer bag. Transfer the stir-fr y sauce to a smaller, labelled freezer bag and freeze flat, both alongside each other, in the freezer for up to 3 months.
TO COOK FROM FROZEN
Remove the frozen stir-fry mix and sauce from the freezer and leave to defrost in the fridge, ideally overnight. Once defrosted, pour off any excess water from the bag with the prawns and vegetables, then cook the stir-fry as described.