It’s the summer term at university now and that means it’s varsity season in Nottingham (where I did my undergraduate degree). So in order to do something a little bit different, I teamed up with the Nottingham Uni Mens football team to create a high energy dish that they could all cook very easily in preparation for their clash with Nottingham Trent on Thursday. My initial though was a simple pasta dish, maybe a spag bol, BUT then I thought I may as well give the boys something a little bit more challenging and flavoursome to rustle up. What’s quicker than pasta, just as easy to cook, similar carb content and lower in fat? Rice Noodles.
PLUS any dish that you can throw together in a big old wok means you can always make at least 4 portions with plenty to spare if you want. And if you get prawns right, they’re up there with my absolute favourite source of protein. They also work brilliantly with any stir fried veg and I thought some purple stemmed broccoli would be just the ticket to keep it nice and simple plus keep the ingredient count low.
The biggest error that people make when cooking prawns is to overcook. This leaves them like rubbery, flavourless bullets. I normally like to use raw king prawns whenever I can, simply because it gives them another minute of cooking in whatever it is you’ve chosen to pan fry them in. When that just so happens to be a combo of; oyster sauce, soy sauce, honey, lemon juice, lemon grass, chilli and garlic, an extra minute soaking up those flavours is never a bad thing! However, because you tend only to get slightly larger prawns available raw, which cost a touch more, I used cooked king prawns so that one can use cooked smaller prawns instead and save a few more pennies!
- 280g Frozen cooked prawns (I used king, but not 100% necessary, smaller ones also work) (£3.40)
- 2 Tbsp Soy sauce (10p)
- 2 Tbsp Oyster Sauce (10p)
- 2 Tbsp Sesame oil (15p)
- 4 Tbsp Lemon Juice (10p)
- 2 Tbsp chopped Garlic (20p) 1 Large fresh chilli (20p)
- 1 tsp (Honey) (5p)
- 2 Red Onions (10p!! Deal at @lidluk 1kg for 39p)
- 1 stem Lemongrass (35p)
- 400g Purple Sprouting Broccoli (£2.40)
- 200g Rice Noodles (74p)
You’ll need a wok, a frying pan and a large saucepan.
DEFROST THE PRAWNS IN SOME WARM WATER BEFORE COOKING.
Firstly boil the kettle with enough water to cover the noodles in a saucepan.
1. Very finely chop the fresh chillies, Red Onion and lemongrass. Then chop the broccoli into bite sized pieces. 3 minutes.
2. In the wok on a medium/high heat, pop a Tbsp sesame oil in before adding half of the chilli and a Tbsp garlic and stirring regularly for 1 minute.
3. Then add all of the onion aswell as 1 Tbsp oyster sauce, one Tbsp soy sauce and 2 Tbsp lemon juice and stir for a further 2 minutes before adding the broccoli and stirring for a further 4 minutes.
4. In the mean time, after the broccoli gone into the wok, put the noodles on at a high heat for 4 minutes.
5. Immediately after, pop the other Tbsp sesame oil in a separate frying pan on a medium/high heat with the finely chopped lemongrass, 2 Tbsp lemon juice, the rest of the chopped chilli, a Tbsp chopped garlic, a Tbsp soy sauce, a Tbsp oyster sauce and a Tbsp honey. Stir that all together for 1 minute before throwing in the prawns and cooking for 2 minutes. 3 minutes.
6. Drain the noodles and throw the prawns and all of the juice into the wok, stir together thoroughly and take off the heat. 1 minute.
7. Throw the noddles in too, take the wok off the heat and thoroughly mix it all together.
Serve it up and ENJOY ?