University of Leeds
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Healthy week recipes

Mild chilli prawns with basmati rice and steamed vegetables

Made up of:


Mild chilli prawns with lemon, ginger and garlic

To cook this delicious, quick and healthy meal you need to get organised so that all the parts of the meal are ready together. I have summarised how to do this in the table below:

Serves 2

Preparation time - 5 minutes

Cooking time - 5 minutes

Ingredients

1 tablespoon olive or ground nut oil
1 clove garlic, finely chopped
A knob of fresh ginger about the size of a small walnut; peeled and finely grated
½ finely chopped long red chilli with seeds removed.
140g large shelled prawns
Juice of half a lemon
Dessertspoon chopped fresh parsley or coriander
Freshly ground black pepper

Method

  1. Heat oil in a small wok or non-stick frying pan
  2. Add garlic, ginger and red chilli. Cook gently for two minutes.
  3. Turn up the heat slightly. Add the prawns to the garlic, ginger and chilli and heat them thoroughly by moving them around the pan.
  4. Add the lemon juice and continue to cook for about two minutes. Keep the heat quite high as the lemon juice needs to evaporate to concentrate the flavours.
  5. Finally throw in the chopped parley just before serving.

Basmati rice infused with kaffir lime leaves

Serves 2

Cooking time - 10 minutes

Ingredients

150g basmati rice
2 fresh kaffir lime leaves

Method

  1. Place the basmati rice with twice its volume of cold water (320mls) in a medium sized saucepan with a snugly fitting lid. Bring the rice and water to the boil. Add the kaffir lime leaves. Once there is a rolling boil in the pan, turn of the heat and place the lid on the saucepan. This traps the steam inside the pan and cooks the rice. Do not remove the lid for ten minutes. Remove the kaffir lime leaves before serving.

Oriental vegetables

Serves 2

Cooking time - 7 minutes

Ingredients

1 pack (approximately 300g) stir fry vegetables
Pumpkin or sesame oil
1 teaspoon soy sauce

Method

Place 5 cm of water in the bottom of a saucepan fitted with a steamer. Bring to the boil and place vegetables in the steamer and cook for 7 minutes. Remove the vegetables from the steamer and serve. Garnish with a little light soy sauce and a dribble of pumpkin or sesame oil if you have it.

Tips


 

Nutritional evaluation of the meal per person

Guideline daily amounts

 

 

Women

Men

Energy

440 kcals

2000 kcal

2500 kcal

Protein

22g

45g

 

Sugars

4g

90g

120g

Equivalent as salt

0.5g

Less than 6g salt

Fat

10g

70g

95g

Saturated fat

1.4g

20g

30g

 

Page owner: reporter@leeds.ac.uk | Updated: 29/01/07