The Food Coach

Free Healthy Recipe - Mushroom, Prawn and Asparagus Stir Fry

Dairy free, Low fat, Low GI, Low sugar

Recipe supplied by Australian Mushroom Growers Association.

Ingredients
1/3 cup oyster sauce
2 tbsp shoyu
1 tbsp rice syrup
600 grams green prawns, peeled and deveined
300 grams mushrooms, thickly sliced
2 tbsp olive oil
1 spanish onion chopped into small wedges
1 bunch choy sum, trimmed and stalks cut
1 bunch asparagus, trimmed and cut into 3 cm pieces
Method

Combine oyster sauce, soy sauce and rice syrup in a small jug. Place prawns and mushrooms into separate bowls. Pour 1/4 the soy mixture over prawns and remaining soy mixture over mushrooms. Toss well to coat. Cover and place in the fridge to marinate for 15 minutes.

Heat a wok over high heat until hot. Add 1 tbs oil and prawns and stir-fry for 1-2 minutes or until pink. Remove and set aside.
Add remaining oil and onion to wok and stir-fry for 1 minute. Add choy sum stems and asparagus and stir-fry for 1 minute. Add mushrooms and stir-fry for 2 minutes or until mushrooms are almost tender.
Add prawns and choy sum leaves and stir-fry for 1 minute or until leaves just wilt. Serve immediately with rice or noodles.


Note: Prawns can be replaced with sliced chicken, beef or pork fillet.

Makes 4 servings

Scale recipe to serves

Prep Time: 25 mins
Cooking Time: 10 mins
Ready in: 35 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 2717 kj
Calories 649 kcal
Fat 12.7 g
Saturated Fat 1.5 g
Total Carbohydrate 80.9 g
Total Protein 50.8 g
Fibre 3.6 g