Seafood Stir Fry
|Asparagus spears||3 1⁄2 Ounce, trimmed (100 Gram, Small, Thin)|
|Sunflower oil||1 Tablespoon|
|Fresh ginger root piece||1 Inch, cut into thin strips|
|Leek||1 Medium, shredded|
|Carrots||2 Medium, julienned|
|Sweetcorn cobs||3 1⁄2 Ounce, quartered lengthwise (100 Gram)|
|Light soy sauce||2 Tablespoon|
|Oyster sauce||1 Tablespoon|
|Clear honey||1 Teaspoon|
|Cooked shellfish||1 Pound, thawed if frozen (450 Gram, Assorted)|
|Cooked egg noodles||1 Cup (16 tbs) (Fresh, For Serving)|
|Cooked prawns||4 Large (For Garnish)|
|Fresh chives||1⁄4 Bunch (25 gm), freshly snipped (For Garnish)|
1. Bring a small pan of water to the boil and blanch the asparagus for 1-2 minutes. Drain, set aside and keep warm.
2. Heat the oil in a wok or large frying pan (skillet) and stir-fry the ginger, leek, carrot and sweetcorn for 3 minutes.
3. Add the soy sauce, oyster sauce and honey to the wok or frying pan (skillet). Stir in the shellfish and stir-fry for 2-3 minutes until the vegetables are just tender and the shellfish are heated through. Add the blanched asparagus and stir-fry for about 2 minutes.
4. To serve, pile the cooked noodles on to 4 warm serving plates and spoon over the seafood and vegetable stir fry. Serve garnished with a large prawn and freshly snipped chives.
Serving size: Complete recipe
Calories 1345 Calories from Fat 240
% Daily Value*
Total Fat 27 g42.2%
Saturated Fat 4.2 g21.2%
Trans Fat 0.1 g
Cholesterol 259.2 mg86.4%
Sodium 3298.3 mg137.4%
Total Carbohydrates 174 g57.9%
Dietary Fiber 14.9 g59.5%
Sugars 24.5 g
Protein 102 g204.9%
Vitamin A 532.3% Vitamin C 185.8%
Calcium 45.9% Iron 400%
*Based on a 2000 Calorie diet