Co­conut-crumbed Honey Prawns

Super Food Ideas - - IN THIS ISSUE -


2 large car­rots 20 (1kg) large green king prawns, peeled, de­veined (tails in­tact) 1 egg 1 cup panko bread­crumbs ½ cup shred­ded co­conut ½ cup plain flour Olive oil spray 2 tea­spoons sesame oil 150g snow peas, trimmed, halved di­ag­o­nally 410g can baby corn spears, drained 2 ta­ble­spoons oys­ter sauce 2 ta­ble­spoons honey 2 tea­spoons corn­flour ½ cup chicken stock 2 green onions, thinly sliced Steamed jas­mine rice, to serve

1 Pre­heat oven to 220°C/200°C fan-forced. Line a bak­ing tray with bak­ing pa­per. 2 To make car­rot flow­ers, us­ing a sharp knife, cut out 4 thin wedges along the length of 1 car­rot and dis­card. Cut car­rot into 5mm-thick slices. Re­peat with re­main­ing car­rot. 3 Place prawns on a chop­ping board. Us­ing the palm of your hand, flat­ten prawns slightly. Whisk egg with 2 ta­ble­spoons wa­ter in a small shal­low bowl. Com­bine bread­crumbs and co­conut on a plate. Place flour in a snap-lock bag. Add prawns to flour. Seal bag. Shake to coat. Dip 1 prawn in egg mix­ture, then coat in bread­crumb mix­ture. Place on pre­pared tray. Re­peat with re­main­ing prawns, egg and bread­crumb mix­tures. 4 Spray prawns well with oil. Bake, turn­ing halfway through cook­ing, for 10 min­utes or un­til golden and cooked through. 5 Heat a wok over medium-high heat. Add sesame oil. Swirl to coat. Stir-fry car­rot for 2 min­utes. Add snow peas and corn. Stir-fry for 2 min­utes. Add oys­ter sauce and honey. Bring to the boil. Blend corn­flour with half of the chicken stock in a small bowl. Add corn­flour mix­ture and re­main­ing stock to wok. Stir-fry for 1 minute or un­til sauce mix­ture be­gins to boil and thicken. Work­ing quickly, add prawns to wok. Toss to coat in sauce. Sprin­kle with onion and serve im­me­di­ately with rice. NU­TRI­TION: (per serve) 3294kj; 13.5g fat; 7.3g sat fat; 41.8g pro­tein; 118.3g carbs; 9.3g fi­bre; 240mg chol; 1349mg sodium.

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