Prawn chow mein

Dairy Free
Health score
14%
Prawn chow mein
25 min.
4
168kcal

Suggestions


If you're looking for a quick, nutritious, and delicious meal, our Dairy-Free Prawn Chow Mein ticks all the boxes! In just 25 minutes, you can whip up a vibrant and flavorful dish that's perfect for any meal of the day – be it lunch or dinner. This delightful chow mein is packed with colorful vegetables, tender prawns, and springy egg noodles, making it not only a treat for the tastebuds but also a feast for the eyes.

The combination of juicy prawns and a medley of fresh broccoli and baby corn brings an explosion of flavors and textures that will leave you satisfied. With the addition of tangy tomato ketchup and savory oyster sauce, this dish is elevated to new heights, ensuring that every bite is bursting with umami goodness.

Health-conscious eaters will love the caloric breakdown, with just 168 calories per serving, making it an excellent choice for those mindful of their diet. With a balance of protein, healthy fats, and wholesome carbohydrates, this chow mein is a great way to fuel your day. Whether you're cooking for family or prepping a meal for one, this recipe is simple, straightforward, and sure to impress. Dive into the joy of home cooking with this delightful prawn chow mein, and savor the quick journey from your kitchen to your plate!

Ingredients

  • medium extra wide egg noodles 
  • 140 broccoli chopped
  • 140 baby corns halved
  • tbsp olive oil 
  •  bell pepper red sliced
  • 300 shrimp 
  • tbsp catsup 
  • tbsp oyster sauce 

Equipment

  • frying pan
  • wok

Directions

  1. Cook the noodles, broccoli and corn in boiling water for 3-4 mins, or until tender.
  2. Drain and set aside.
  3. Heat the oil in a large frying pan or wok and fry the pepper for 3 mins, until starting to soften.
  4. Tip in the noodles and vegetables along with the prawns and toss together.
  5. Add the sauce ingredients and heat everything through for 2-3 mins, until piping hot.

Nutrition Facts

Calories168kcal
Protein39.85%
Fat23.5%
Carbs36.65%

Properties

Glycemic Index
40.88
Glycemic Load
4.66
Inflammation Score
-8
Nutrition Score
14.012174166172%

Flavonoids

Luteolin
0.47mg
Kaempferol
2.75mg
Myricetin
0.02mg
Quercetin
1.32mg

Nutrients percent of daily need

Calories:168.27kcal
8.41%
Fat:4.69g
7.22%
Saturated Fat:0.7g
4.37%
Carbohydrates:16.47g
5.49%
Net Carbohydrates:14.01g
5.09%
Sugar:6.16g
6.85%
Cholesterol:121.38mg
40.46%
Sodium:463.91mg
20.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.91g
35.82%
Vitamin C:71.76mg
86.98%
Vitamin K:39.79µg
37.9%
Vitamin A:1307.44IU
26.15%
Phosphorus:225.39mg
22.54%
Copper:0.36mg
17.95%
Potassium:490.23mg
14.01%
Magnesium:48.72mg
12.18%
Folate:46.5µg
11.63%
Vitamin B6:0.22mg
10.98%
Manganese:0.21mg
10.69%
Zinc:1.48mg
9.89%
Fiber:2.46g
9.86%
Vitamin E:1.47mg
9.78%
Calcium:72.67mg
7.27%
Vitamin B3:1.43mg
7.17%
Vitamin B2:0.12mg
7.01%
Vitamin B5:0.59mg
5.86%
Iron:1.03mg
5.7%
Vitamin B1:0.08mg
5.14%
Selenium:2.05µg
2.93%