Asparagus and prawn stir-fry

Get a taste of Thailand with this light and seasonal dish


Posted: 13 April 2011

Picture credit: Jason Ingram/ Getty Images

Created by TV chef Gizzi Erskine, this dish packs the punch of a Thai red curry - without the calorific coconut milk. Perfect for the start of the British asparagus season.

Preparation: 30 minutes

Serves: 2

  • A knob of ginger, grated
  • 1 stalk of lemon grass, bashed and finely chopped
  • 4 kaffir lime leaves, sliced
  • 4 tbsp fish sauce (nam pla)
  • 1.5 tbsp light muscovado sugar
  • 1 tbsp vegetable oil
  • 10 raw king prawns, shells off
  • 1 onion, cut into thick slices
  • 1 red chilli, finely chopped
  • 3 cloves garlic, finely chopped
  • 4 spring onions, in 5cm pieces
  • 250g asparagus, cut in half lengthways and into 5cm pieces
  • Fresh coriander and steamed Thai rice to serve

1 Mix together the ginger, lemon grass, lime leaves, fish sauce and sugar. Put to one side.

2 Stir-fry the king prawns for a few minutes until they turn pink. Remove from the pan.

3 Throw in the onion and stir-fry for two minutes. Add the chilli, garlic and spring onion, and cook until the onion has softened. Add the prawns back to the wok along with the asparagus and fry for a further minute.

4 Pour over the sauce that you prepared earlier, and cook until the mixture becomes sticky. Sprinkle with the coriander and serve immediately with the Thai rice.


The Skinny

Calories 321
Fat 4.8g
Carbs 32.4g
Protein 17.4g


The Healthy

Prawns: They are low in fat, high in protein, and rammed full of iron and zinc. They also score highly for vitamin B12, which helps to protect blood vessel walls for a healthy heart.

Lemon grass: A single stalk offers 15 per cent of your manganese RDA. You need this to keep your metabolism steady and your bone mineral density high. Lemon grass is also said to be antipyretic - that is, it helps combat fever.

Aspargus: An 80g serving provides 60 per cent of your RDA of folic acid, a nutrient that staves off infection. The green spears are also packed with riboflavin, which helps your body metabolise carbs into the sugars that fuel your runs.

Many thanks to british-asparagus.co.uk for providing this recipe, which was printed in the May 2011 edition of Runner's World magazine. 


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