Broccoli and Prawns Stir Fry | Fast & Easy To Cook in 10 Minutes.

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Broccoli and Prawns stir fry is very popular dish in south Asia. I just had the most delicious dinner last night. I made broccoli and prawns stir fry and it was so delicious and mouth watering. You know how much I love seafood, and prawns are definitely one of my favourite seafood all the time.

Excellent serve with noodles or rice. What really made this dish stand out was the combination of the prawns and broccoli. The sweetness of the prawns and the slight bitterness of the broccoli are really complemented each other so well. And the texture was perfect, with the light firmness of the prawns and the crunchiness of the broccoli.

Broccoli and prawns stir fry is a delicious and healthy dish that offers so many health benefits.

Broccoli and prawns stir fry

Broccoli is a excellent vegetable that is known for its high nutrient density and low calorie content. It is a great source of vitamin C, vitamin K, folate, and potassium. Additionally, it is also a good source of dietary fibber, which can help improve digestion and promote feelings of fullness.

Prawns are an excellent seafood that give us a great source of protein, omega-3 fatty acids, and several important vitamins and minerals. Protein is an essential nutrient that is necessary for building and repairing muscle tissue, and omega-3 fatty acids have been shown to have few health benefits, including reducing inflammation and improving heart health. Prawns are also rich in vitamin B12, which is important for maintaining healthy nerve and blood cells. You can use shrimp instead of prawns if you cant find them, it will make a very simple shrimp and broccoli recipe.

In this article we will explore why Broccoli and prawns make such a good combination as well as the benefits that each ingredient provides on its own.

Combining broccoli and prawns in a stir fry dish is a great way to try a very healthy and nutritious meal that is both delicious and satisfying. The meal is low in calories and high in protein, fibber, and other important nutrients, making it an excellent choice for anyone who looking to improve their overall health and wellbeing.

Here are some of the potential health benefits of eating broccoli and prawns stir fry :

  1. Improved heart health: Both broccoli and prawns are rich in nutrients that are known to be beneficial for heart health. Also Omega-3 fatty acids found in prawns can help to reduce inflammation and improve blood lipid levels, while the potassium and fibber found in broccoli can help lower blood pressure and improve cholesterol levels.
  2. Better digestion: As you already know the broccoli is an excellent source of dietary fibber, which can help promote regular bowel movements and improve digestive health. The other hand prawns are also a good source of protein, which is important for maintaining healthy muscle tissue in the digestive tract.
  3. Stronger immune system: To maintain a healthy immune system broccoli and prawns are excellent combination as they both rich in vitamins and minerals. Vitamin C, which is found in broccoli, is known to support immune function, while vitamin B12, which is found in prawns, is important for the production of red blood cells and maintaining a healthy nervous system.
  4. Healthy skin: The omega-3 fatty acids found in prawns, which can help improve skin health and reduce the risk of conditions like acne and psoriasis. Also the vitamin C found in broccoli is important for the production of collagen, which is essential for healthy skin.

Broccoli and Prawns Stir Fry

Broccoli-and-Prawns

I would definitely recommend broccoli and prawns stir fry to everyone who loves seafood and wants to enjoy a healthy and delicious meal. It is the perfect way to get all those nutrients while still enjoying a flavourful and delicious dish.

Broccoli and Prawns Stir Fry Recipe

Broccoli and Prawns Stir Fry

Broccoli and Prawns stir fry is a very healthy recipe. Very easy to cook and takes less than 15 minutes to prepare.
Servings 2 people
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes

Ingredients

  • 7 – 8 Fresh Prawns Peel of the shell
  • 300 g Broccoli Cut & Wash
  • ½ tsp Salt or to taste
  • ½ tsp Pepper Powder
  • 1 tsp Lemon Juice
  • 1 tbsp Olive Oil
  • 1 tbsp Butter
  • 12-16 clove Garlic cut 4-5 slice
  • 1 tsp Chili Flakes
  • 3 tbsp Tomato Paste
  • 1 tsp Garlic Powder
  • 100 g Sweet Chili or Bell Pepper

Sauce (Dressing)

  • 3 – 4 clove Garlic Chopped
  • 2 Shallot Chopped
  • 2 tbsp Soy Sauce
  • 1 tbsp Sugar Brown
  • 1 tbsp Cornflour
  • 2 tbsp Water

Instructions

Marinating the prawns

  • Peel the prawns shells except the tail.
  • Add the prawns, lemon juice, black pepper and salt in to a bowl and mix them well. Then set aside.

Making the Sauce (Dressing)

  • Add garlic, shallot, soy sauce, sugar, corn flour and water into a small bowl and mix well.

Let's Cook

  • Boil the water and dip the broccoli about 2 minutes. Don't over cook the broccoli. And set aside.
  • Heat a pan on medium heat and add olive oil. When oil start to shimmer, Add butter and garlic and stir.
  • Add prawns to the pan and cook about a minute until prawns color start to change into red.
  • Then add chili flakes, Tomato sauce and garlic powder and mix well.
  • Add sweet chili and broccoli and mix them gently.
  • Finally add the sauce (dressing) to the pan and mix all together and cook about 1 more minute.
  • Serve with rice or noodles and enjoy.

Video

Calories: 150kcal
Cost: £6
Course: Dinner
Cuisine: Asian, Chinese
Keyword: Broccoli and Prawns, Broccoli and Prawns Stir Fry
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