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Prawn noodle stir fry
Prawn noodle stir fry. Picture by William Meppem
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A noodle stir fry makes it easy to get lots of flavour-packed vegetables into your diet. Anything goes here, but I love to include plenty of bok choy, broccoli, carrots and capsicum. If you're not a fan of prawns, swap them out for your protein of choice - try crispy tofu for a vegetarian option. One chilli is listed here for spice, but add as much or as little as you'd like.
Ingredients
80ml soy sauce or tamari
60ml honey
2 tbsp lemon juice
1 tbsp cornflour
1 tsp sesame oil
20 medium raw prawns
1/2 head broccoli, cut into florets
1 carrot, sliced
1 bok choy, roughly chopped
1 red capsicum, chopped
4 garlic cloves, crushed
2 tsp finely grated fresh ginger
1 fresh red chilli, sliced (optional)
450g shelf-fresh hokkien noodles
2 tsp sesame seeds
Method
1. To make the sauce, whisk the soy sauce, honey, lemon juice and cornflour together in a small bowl.
2. Heat a wok over high heat until hot. Add half the oil and carefully swirl it around to coat the sides of the wok and heat until very hot.
3. Add half the prawns and stir-fry for two to three minutes until they change colour. Transfer to a plate and set aside. Repeat with the remaining prawns.
4. Heat the remaining oil in the wok over high heat. Add the broccoli, carrot and bok choy and stir-fry for three to four minutes until tender-crisp. Add the capsicum, garlic, ginger and chilli (if using), and stir-fry for a further one to two minutes.
5. Pour in the sauce and toss gently to coat the vegies. Add the prawns and stir-fry for one to two minutes or until the prawns are heated through. Meanwhile, pierce the noodle packet and microwave for one minute, to loosen and gently heat. Add the noodles and half the sesame seeds to the stir-fry and toss gently to combine.
6. To serve, place the stir-fry in a serving bowl and sprinkle over the remaining sesame seeds.
Tip: This dish is meal-prep friendly. Portion out leftovers and refrigerate them for a grab-and-go option that can be taken to school or work.
Serves 4.
Salmon and rice bowl
A rice bowl is one of my go-to lunches and an easy way to pack in loads of nutrients. The salmon is so easy to cook, either in the oven or an air fryer, and although sushi rice adds a delicious flavour and texture, using whatever rice you have in your pantry works just as well. Kewpie mayo dressing, though, is a must.
Ingredients
1 small salmon fillet, skin off
olive oil spray
Sea salt and black pepper
70g sushi rice
75g shelled frozen edamame, thawed
1 handful of leafy green such as baby spinach or shredded kale
1 tbsp soy sauce
1 tbsp Kewpie mayonnaise
Sesame seeds, toasted, to serve
Method
1. Preheat the oven to 180C and line a baking tray with baking paper.
2. Lightly spray the salmon with oil and season on both sides with salt and pepper to taste. Transfer the salmon to the lined baking tray and bake for 12-15 minutes, until the salmon has changed colour and can be easily flaked with a fork. Alternatively, cook the salmon in an air fryer for 10-15 minutes at 170C.
3. In the meantime, cook the sushi rice and edamame, according to the packet instructions.
4. To serve, assemble the rice, salmon, edamame and leafy greens in a bowl. Top with soy sauce and Kewpie mayonnaise, and sprinkle with sesame seeds.
Tip: Cook salmon fillets in advance and use microwavable rice pouches for a grab-and-go option.
Serves 1.
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