Prawn and crunchy vegetable stir-fry

A quick prawn and crunchy vegetable stir-fry, cooked over a high heat with a soy and ginger sauce. High in protein, light and colourful, it is the ultimate healthy, fast dinner.

Prep: 15 min  |  Cook: 10 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, items) use average weights. 230 kcal · 39 g protein · 10 g carbohydrate · 2 g fat

Ingredients

• 300 g prawns
• 1 pepper
• 200 g broccoli
• 2 carrots
• 3 tbsp soy sauce
• 1 tsp ginger

Method

1. Cut the vegetables into thin strips.
2. Sear the prawns over a high heat, then set aside.
3. Stir-fry the vegetables for 5 to 6 minutes (they should stay crunchy).
4. Return the prawns to the pan and add the soy sauce and ginger.

Nutritional benefits

Prawns are very rich in lean protein for few calories, which makes them ideal for weight loss. Stir-frying preserves the crunch and the vitamins of the vegetables. With a controlled amount of soy sauce and little oil, this is a light, protein-rich and colourful dish.

Variations and substitutions

• With noodles or rice for a complete meal.
• With chicken or tofu.
• More vegetables: mangetout, mushrooms.
• Spicier: garlic, sriracha, sesame oil.

Storage and make-ahead

Best fresh; keeps for 1 day. Reheat quickly over a high heat.

💡 Good to know

Prepare and chop all the ingredients before heating the wok: cooking is so quick that you need everything to hand.

Related reading

Discover more high-protein recipes · weight-loss recipes · dairy-free recipes.

Ingredients in this recipe: prawns · pepper · broccoli · carrots · soy sauce.

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