With over 20 grams of protein in a 100 gram portion of king prawns this sweet and sour recipe fits perfectly into our food plans at Motivation. It is recommended that we consume seafood two to three times per week, aiming for a total of approximately 250 grams or 8 ounces. Compared to other protein sources prawns are very low in calories, with only 105 calories per 100 grams.  This dish is already fairly high in sodium, there is no need to add salt for extra flavour. Swapping the prawns for chicken works perfectly as well, again providing protein and very little saturated fat.

Serves 4-5

Preparation time = 20 minutes

Ingredients:

1 Cal spray

500 grams raw tiger or king prawns OR 4 small lean chicken fillets

1 large onion, finely chopped

1 red pepper, deseeded and chopped

2 large carrots cut into thin strips

200 grams mangetout

8 spring onions, chopped up small

1 tin pineapple chunks in natural juice, drained (keep 2 tablespoons)

1 garlic clove, crushed

1 level tablespoon cornflour

1 tablespoon tomato puree

1 tablespoon red wine vinegar

2 tablespoons soy sauce

Pinch of stevia or Splenda sweetener

250 mls chicken or vegetable stock (1 stock cube)

Method:

Spray wok with 1 Cal spray and place over a high heat

Add the onion, pepper, carrots and mangetout and cook for 5 minutes

Add the prawns or chicken and spring onions and stir fry for a further 5-7 minutes

Separately mix together the reserved pineapple juice, garlic, cornflour, tomato puree, vinegar, soy sauce, sweetener and stock

Stir the sauce into the wok ingredients, add the pineapple chunks and cook for 3-4 minutes over a low heat until thickened.

Serve into 4 dishes and enjoy

Blog Post by Claire Jackson