Prawn, Penne and Pak Choi
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Ingredients / Shopping List
150g Penne pasta
350g peeled raw King praawns
1 onion
1 red pepper
4 min pak choi
1cm root ginger
1 thai red chilli
10g butter
I lemon
3 tblsp Rapeseed oil for frying
 
 
Prep Time:   0:10
Cook Time:   0:10
Serves:   4

Prep to Cook:  Stir fry pan, saucepan, spatula, vegetable knife, chopping board, grater, colander

Prep:    Make this stir-fry meal in two parts and then quickly combine them before serving

Half fill the saucepan with water and bring to the boil
Sprinkle in the penne pasta and simmer for 8 mins
Slice the onions into thin wedges
Slit the red chilli and remove the seeds before chopping very finely
Peel and grate the root ginger 
Slice the pak choi
Heat the rapeseed oil in the stir-fry pan and drop in the onion wedges
Add the ginger and chilli and prawns and fry off for 6 mins
Add the pak choi after 3 minutes and stir well
Drain the pasta through a colander
Add butter to the pasta and tip into the stir-fry pan
Slice half the lemon into decorative slices
Squeeze the juice from the remaining half over the penne, prawn and pak choi
Serve the dish immediately
 
Check it out !

Cold pressed rapeseed oil withstands the heat of the stir-fry pan without burning.  It is a polyunsaturated oil, low in saturated fat and containing omega 3,6 and 9, with a lovely golden colour.  Rapeseed oil is a good healthy choice and perfect for this cooking method. 

Cooks Know How:   Stir-fry is a quick method of cooking at a high temperature.  It relies on the food having contact with a very hot pan whist also being ‘on the move’ because of stirring.  Cooking is rapid and yet browning is not a main aim.  The colours of the food are essential to the look of the final dish and they do not want to be discoloured because of the cooking.  Stir-frying enables flavours to develop quickly and to be easily spread throughout the dish via the cooking oil.  The skill in stir-frying comes in the preparation of the raw ingredients, marrying the thin slices and spices together to provide maximum texture and flavour in the served dish.

King prawns are low in fat and high in protein , they change from a blue colour when raw to a lovely pink when cooked.  Overcooking shrinks the proteins and toughens the texture of the prawn. 
Serve stir-fry dishes straight from the wok or stir-fry pan.  Dress with lemon wedges and home-made ketchup
 
Next Time

Add a variety of thinly sliced vegetables such as chestnut mushrooms, baby sweetcorn or red cabbage.  Alternately think about beansprouts or peashoots as interesting textures to enhance the dish.  Penne could be changed for another type of pasta, or pre-boiled rice or even cold slices of cooked potatoes.