Posted on March 05, 2019 by Jenny Cromack

When I think about making a protein-rich meal to have after my workout or for tea, my mind usually wanders to the popular sources such as chicken and beef. In my quest to write my food blog I decided to try something different. This is something that I haven’t really cooked with before. Here’s my recipe for a Thai Prawn Stir Fry (or something prawny to get you brawny!)

As you can probably tell from my previous food blogs, my cooking tends to lean on the oriental style as I try come up with alternatives to takeaway food. This recipe is going to be Thai inspired and consists of a fair bit of garlic and some zesty herbs such as lemongrass and coriander.

Why Prawns?

Prawns are a pretty versatile protein source and can be cooked in multiple ways, as well as being made into several dishes or just enjoyed on their own.

Comparing the macros for you calorie counters out there: 100g of chicken breast is between 110- 140 Kcals according to my fitness pal; with around 25g of protein. 100g of prawns is around 80 Kcals, but there is a slight reduction in protein with only 18g. They do however have minimal fats or carbs making them great for a reduced calorie diet.

The Recipe

  1. I used frozen prawns, so first I boiled them for 2-3 mins then drained them and left them in the colander to get rid of any excess moisture whilst I prepared everything else.
  2. Finely chop 2 onions, 3 cloves of garlic, 1 stick of lemongrass and handful of fresh basil and coriander.
  3. Add oil to the wok and bring it up to a medium heat, then add the prawns.
  4. Keeping the prawns moving, add all the other ingredients and then keep everything moving it round as it cooks.
  5. Season with salt, pepper, a dash of rice wine vinegar and a splash of sesame oil if you have some.
  6. After the onions have browned you’re ready to serve on a bed of rice. Try this recipe for homemade egg fried rice.