Prawn, Penne and Pak Choi

Prep Time: 0:10

Cook Time: 0:10

Serves: 4

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 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.

Recipe Science

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