My new session of “what’s in the kitchen?” π
I’m always keen to experiment on what I can make from whatever ingredients I can find from the kitchen in addition, to make sure that it’s delicious and healthier…
Hence, I come up with prawn, mixed vegetables, and quinoa (another source of an alternative to rice). That is, the recipe so easy and quick to make but definitely nutritional recipe, here’s why:
βͺοΈ Quinoa – it’s gluten-free, high in protein, high in fiber and far fewer calories, and carbohydrates than white rice. You might find it difficult at first to only having quinoa, meat/seafood, and vegetables. Your body and palate might still be looking for what you’re used to “white rice”. It’s a matter of habit, probably you can try to have quinoa as your rice every alternate day and see from there, perhaps your body might get used to it π
βͺοΈ Prawns – I love adding prawns to my cooking, apart from it’s high in protein, it’s also low in carbohydrates and contain little fat. Eating prawns helping to develop a healthy immune system also building strong bones.
βͺοΈ Mixed Vegetables – great to add vegetables to our meal because it’s an important part of healthy eating and helping to improve our digestive system. Definitely plenty of vitamins, minerals, and fiber as well.
TIP: Always remember that moderation and portion of the intake; one of many key factors to healthy living…Not too little, not too much – just the right portion.
Let’s get started! ππ©βπ³π
Ingredients
βͺοΈ 311 gms Prawns
βͺοΈ 3/4 cup Quinoa
βͺοΈ 121 gms Red and Green Pepper/Capsicum (square cut)
βͺοΈ 96 gms Baby Carrots (TournΓ©e / dice Cut)
βͺοΈ 27 gms Asparagus
βͺοΈ 47 gms Snow Peas
βͺοΈ 104 gms French Beans (cut into 2-3 pieces)
βͺοΈ 1 1/2 tsp Spice Blends ( Mixture of Oregano, Basil, and Tomato)
or
βͺοΈ 1 1/2 tsp of Italian Seasoning ( Mixture of Basil, Oregano, Rosemary, Cilantro, Thyme, and Pepper Flakes)
βͺοΈ 2 tsp Teriyaki Sauce
βͺοΈ 1 or 1 1/2 tsp Honey
βͺοΈ 2 cloves of garlic (chopped)
βͺοΈ 1 1/2 cup of water or broth
βͺοΈ 1 tsp chili flakes (optional)
βͺοΈ Salt and Pepper to taste
Instructions
- Season prawns with salt, and pepper. Stir fry in medium heat. Then, flip and cook each side for about 2-3mins or until prawns turned to pink and then, remove from the pan.
- Meanwhile, cook Quinoa with water or broth and add Italian Seasoning or Spice Blends for about 20 minutes or until the liquid absorbed and quinoa grains have sprouted their little tendrils. Remove the pot from the heat. And set aside.
- On the same pan, saute garlic followed by carrots, french beans, red and green capsicum, asparagus, and snow peas.
- Add tsp of honey, teriyaki sauce, and water or broth. Then let it boils for about 10mins to low heat or until sauce thickens.
- Add up cooked prawns, salt, pepper to taste and stir. Let it sit for 1-2mins. Lastly, add chili flakes (optional)
- On a plate, add cooked quinoa on the side and stir-fry prawns with mixed vegetables.
Ready to serve!
Stir-Fry Prawns with Mixed Vegetables and Quinoa
Ingredients
- 311 gms Prawns
- 3/4 cup Quinoa
- 121 gms Red and Green Pepper/Capsicum (square cut)
- 96 gms Baby Carrots (TournΓ©e / dice Cut)
- 27 gms Asparagus
- 47 gms Snow Peas
- 104 gms French Beans (cut into 2-3 pieces)
- 1 1/2 tsp Spice Blends ( Mixture of Oregano, Basil, and Tomato) or
- 1 1/2 tsp Italian Seasoning ( Mixture of Basil, Oregano, Rosemary, Cilantro, Thyme, and Pepper Flakes)
- 2 tsp Teriyaki Sauce
- 1 tsp or 1 1/2 tsp Honey
- 2 cloves garlic (chopped)
- 1 1/2 cup water or broth
- 1 tsp chili flakes (optional)
- Salt and Pepper to taste
Instructions
- Season prawns with salt, and pepper. Stir fry in medium heat. Then, flip and cook each side for about 2-3mins or until prawns turned to pink and then, remove from the pan.
- Meanwhile, cook Quinoa with water or broth and add Italian Seasoning or Spice Blends for about 20 minutes or until the liquid absorbed and quinoa grains have sprouted their little tendrils. Remove the pot from the heat. And set aside.
- On the same pan, saute garlic followed by carrots, french beans, red and green capsicum, asparagus, and snow peas.
- Add tsp of honey, teriyaki sauce, and water or broth. Then let it boils for about 10mins to low heat or until sauce thickens.
- Add up cooked prawns, salt, pepper to taste and stir. Let it sit for 1-2mins. Lastly, add chili flakes (optional)
- On a plate, add cooked quinoa on the side and stir-fry prawns with mixed vegetables.Ready to serve!
Video
In terms of the portion of mixed vegetables or prawns, you don’t have to follow exactly from the above ingredients. If you have lesser veggies, you can reduce the teriyaki sauce and the seasoning/herbs. I personally don’t like too savory dish so, I put lesser salt or any sauces that contain high in sodium ππ©βπ³
To sum it up, this Stir-Fry Prawns with Mixed Vegetables and Quinoa something that I would recommend for you to try and see if you can slowly switch rice and so you’ll feel lighter but still feel energized at the same time. I am suggesting, of course, whatever you think better for you – always follow that π
Perhaps you have something in common to share, a new discover dish that you would like to share?!? Feel free to drop a comment below, will wait for it π
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Photographs
All photos and videos taken by me and only using my iPhone. Basic filter used and portrait mode β to enhance the quality of the subject.
