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Low Fat Cooking - Prawn Stir-Fry
Article & recipe by Khushwant Singh.
You may be used to putting a knob of butter or lard into the frying pan before adding the streak bacon – this does not mean that you should. Instead of adding the saturated fat, try grilling without any added fat. Instead of streaky, try bacon and trim off any visible fat. You could even get rid of the bacon altogether. Knowing what the alternatives are is the key to enjoying your new low fat diet. You don’t have to forego everything you enjoy eating. Sitting down to a family meal together can be one of the most pleasurable parts of your day.
As a rule, avoid frying, as it is the least healthy way of cooking. Stir-frying is better as long as you use very little oil. Use a good quality wok and keep the temperature high, tossing the ingredients constantly so that they do not stick.
Try Prawn Stir-fry as follows:
Prawn Stir-Fry
Preparation Time: 5 minutesCook Time: 8 minutes
INGREDIENTS:
8 spring onions
1 green pepper
1 red pepper
2 tbsp groundnut or sunflower oil
2 garlic cloves, very finely chopped
1 tbsp grated fresh root ginger
200g / 7 oz mange tout
450 g / 1 lb raw prawns, thawed if frozen, peeled and divined
4 tbsp Chinese rice wine
STEPS:
1) Using a sharp knife, trim the spring onions and finely chop. Deseed and slice the peppers.
2) Heat the groundnut oil in a preheated wok or heavy-based frying pan. Add the spring onions, garlic and peppers and stir-fry over a medium heat for 4 minutes
3) Add the mange touts and prawns and stir fry for 4 minutes, or until the prawns have changed the colour. Stir in Chinese rice wine, then transfer to four large, warmed serving plates and serve.
NUTRITIONAL INFORMATION:
Calories……………………203
Protein………………………28g
Carbohydrates…………5g
Sugars………………………4g
Fat…………………………… 8g
Saturates…………………1g
VARIATION:
Substitute thinly sliced broccoli florets for the mange tout for an equally colourful and tasty dish. Replace the Chinese rice wine with dry sherry.
Also, let me share with you one of my personal favourites, the ‘Low Fat’ Coffee Ice Cream .
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