If you’re seeking a vibrant, healthy, and flavorful dish, look no further than this delightful stir-fry featuring king prawns, mange tout, julienne carrots, and broccoli. This combination not only creates a visually appealing plate but also ensures a balanced meal packed with nutrients and taste. Basically if your looking for an amazingly tasty dish then King Prawn and Vegetable Stir Fry is the one.
The Star of the Dish: King Prawns
King prawns, known for their succulent and tender meat, are the highlight of this dish. They are not only delicious but also rich in protein, vitamins, and minerals. Their sweet and briny flavor pairs perfectly with the fresh vegetables, creating a harmonious blend of tastes.
The Crunchy Ensemble: Mange Tout, Julienne Carrots, and Broccoli
Mange tout, also known as snow peas, bring a crisp texture and a hint of sweetness to the stir-fry. These flat, tender pods are quick to cook, maintaining their crunch and vibrant green color. Julienne carrots, thinly sliced into matchstick-like pieces, add a delightful crunch and a burst of color. Rich in beta-carotene and other essential nutrients, they enhance both the visual and nutritional value of the dish. Broccoli, another key ingredient, provides a satisfying bite and is packed with vitamins, minerals, and antioxidants. Its slightly bitter taste balances well with the sweetness of the carrots and the subtle flavor of the mange tout.
The Savory Sauce: Bringing It All Together
The sauce is the soul of any stir-fry, and in this dish, it’s no different. A simple yet flavorful mix of soy sauce, oyster sauce, garlic, ginger, and a touch of sesame oil creates a rich, savory base that complements the ingredients perfectly. The garlic and ginger add warmth and depth, while the soy and oyster sauces provide umami and a hint of sweetness.
Cooking Tips for Perfection
To achieve the best results, ensure that your prawns are deveined and cleaned properly. Blanch the broccoli briefly before stir-frying to retain its bright green color and crisp texture. Cook the prawns until they just turn pink to avoid overcooking, and toss the vegetables quickly over high heat to preserve their crunch.
A Quick and Nutritious Meal
This stir-fry dish is quick to prepare, making it ideal for busy weeknights. Serve it over steamed jasmine rice or noodles for a complete, satisfying meal.
The combination of king prawns, mange tout, julienne carrots, and broccoli in a savory sauce creates a dish that’s not only delicious and nutritious but also a feast for the eyes. It’s a perfect example of how simple ingredients can come together to make something truly special. Imagine how you guests will look when you serve them King Prawn and Vegetable Stir Fry. Every time I have served this dish, I have never had a complaint.
This recipe, featuring king prawns, mange tout, julienne carrots, and broccoli in a savory sauce, has its origins in Asian cuisine, particularly Chinese cooking. Stir-frying is a hallmark of Chinese culinary tradition, where quick cooking over high heat preserves the freshness and texture of ingredients. The use of soy sauce, oyster sauce, garlic, and ginger is also characteristic of Chinese flavors.
This dish exemplifies the balance and harmony that are central to Chinese cooking, combining fresh seafood with crisp vegetables and a savory sauce to create a nutritious and delicious meal. The influence of Chinese cuisine can be seen in similar dishes across various Asian cultures, highlighting its widespread appeal and versatility. You can also try different sauces with this dish. Each one has a unique color and flavor base which means one dish can become several with little effort.
King Prawn and Vegetable Stir Fry
This quick and healthy stir-fry features succulent king prawns, crispy mange tout, julienne carrots, and broccoli in a savory soy and oyster sauce, perfect for a nutritious meal.
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Add to CollectionServings: 4 People
Calories: 221kcal
Ingredients
- 500 g king prawns deveined and cleaned
- 150 g mange tout snow peas
- 2 large carrots julienned
- 1 large broccoli cut into florets
- 2 tbsp vegetable oil
- 3 cloves garlic minced
- 1 tbsp fresh ginger minced
- 3 tbsp soy sauce
- 2 tbsp oyster sauce
- 1 tbsp sesame oil
- 1 tsp cornstarch
- 2 tbsp water optional, for thickening
- salt to taste
- pepper to taste
Instructions
- Blanch the broccoli florets in boiling water for 2 minutes, then transfer to an ice bath to retain their bright green color. Drain and set aside.1 large broccoli
- Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat. Add the prawns and cook until they turn pink, about 2-3 minutes. Remove the prawns from the wok and set aside.2 tbsp vegetable oil, 500 g king prawns
- In the same wok, add the remaining tablespoon of vegetable oil. Add the minced garlic and ginger, stir-frying for about 30 seconds until fragrant.3 cloves garlic, 1 tbsp fresh ginger
- Add the julienned carrots and stir-fry for 2 minutes.2 large carrots
- Add the mange tout and blanched broccoli, continuing to stir-fry for another 2 minutes.150 g mange tout
- Return the prawns to the wok. Add the soy sauce, oyster sauce, and sesame oil. Stir well to combine all ingredients.3 tbsp soy sauce, 2 tbsp oyster sauce, 1 tbsp sesame oil
- If a thicker sauce is desired, stir in the cornstarch mixture and cook for another minute until the sauce thickens.1 tsp cornstarch, 2 tbsp water
- Season with salt and pepper to taste.salt, pepper
- Serve the stir-fry hot over steamed jasmine rice or noodles.
Nutrition
Calories: 221kcal | Carbohydrates: 21g | Protein: 24g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 158mg | Sodium: 1.785mg | Potassium: 862mg | Fiber: 6g | Sugar: 6g | Vitamin A: 7.594IU | Vitamin C: 161mg | Calcium: 177mg | Iron: 3mg