Wednesday, 9 February 2011

Get Your Woks On : Prawn Teriyaki Recipe

So I mentioned in my Sunday Summary post this week that i've been cooking new recipes from the Weight Watchers Seriously Satisfying cookbook and as I got such a positive response from my previous Pizza Making and Weightloss posts, I thought I would combine the two for this recipe post. This is the second time i've made this Prawn Teriyaki recipe and I love it.

Its so simple and easy to make but really tasty and filling at the same time. If you are doing Weight Watchers like me or generally just want to lose some of those extra pounds, this is a really great recipe to have up your sleeve. Fill it with as many vegetables as you want to keep from snacking later on. So this is what your going to need:

40g Rice (I find the Tilda range the best, especially the Basmati)/ Low Fat Cooking Spray (Not Pictured - I use the 1 calorie per spray sunflower oil) / 110g Raw Tiger Prawns ( I got this packet from M&S its 140g but I just throw the extra 30g in) / 2 tablespoons Teriyaki Marinade / 150g Mixed Stir-Fry Vegetables

This recipe serves 1, but I used a lot of vegetables so I saved a little of the stir-fry (not the rice) for my lunch the next day. If you only use the amount above, then eat it all. Even with extra vegetables, this recipe is only 8 ProPoints total.

So now, the first thing that I do is to mix the prawns with the marinade, so its soaking whilst I do everything else. Next chop up the vegetables however you like it and boil the kettle so you can put the rice on to cook. The rice takes about 10-12 minutes to cook and the stir-fry takes 10 minutes maximum.

So whilst the rice is boiling away its time to get your wok ready. Now I have a small detour from the recipe book here, I like my vegetables to have a little crunch but not to much, so once I've got the rice on, I blanche the vegetables (all except the beansprouts) by dunking them into a pan of salted boiling water for 5 minutes, this also ensures they keep their nice vibrant green colour. If you prefer to not do this, go straight to the next part and stir-fry the vegetables for 5 minutes longer.

Whilst the vegetable are blanching, spray your wok (or non-stick frying pan) with the low fat spray and heat until hot. Drain the vegetables well, I always chuck them on a plate lined with kitchen roll, then throw them in the wok. Keep tossing the vegetables in the pan for a minute or two then add the prawns. Cook for 2-3 minutes until they have all turned pink in colour. Finally add the marinade liquid left from the prawns and heat through.

To serve, drain the rice and pour a kettle of boiling water over the rice in the sieve to make sure its nice and fluffy and not stuck together. Put the rice in the bowl or on the plate then place the vegetables over the top. I drizzle the left over juices from the wok over the rice. Then eat up whilst it hot!



  1. Ooh yum! I can't get enough of king prawns lately and have been looking for a delicious, healthy recipe. Sounds perfect! xx

  2. This looks really yummy! I LOVE prawns, so I may have to try this sometime!

  3. MMM. that looks amazing and making me so hungry!



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