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Miso Noodles with Prawns and Choi Sum Recipe

Combine silky noodles, crisp greens and succulent prawns for this beautiful, tasty meal that fills you up without filling you with pesky carbs.

| September 2019

miso-noodles-prawns-choi-sum 

Like so many Asian dishes this is all about a last-minute flurry of activity, so have everything weighed out and at the ready. Ultimately, it’s a three-tiered bowl of silky white konjac noodles, crisp greens and succulent prawns. Young rainbow chard offers up another leafy green – simply slice across the leaves and fry these up with the sliced stalks.

Serves 2

Ingredients:

  • 150g raw shelled king prawns
  • 1 tablespoon sesame or groundnut oil
  • 200g konjac noodles, drained and well-rinsed
  • 100g choi sum, sliced 1cm thick
  • 7g dried arame (or other sea vegetable), soaked in cold water for 15 minutes and drained
  • 1 tablespoon teriyaki sauce
  • 1 tablespoon sesame seeds
  • generous squeeze of lemon or lime juice
  • 1 level tablespoon brown miso (e.g. barley or rice)
  • 200ml boiling water
  • 1 spring onion, trimmed and thinly sliced diagonally
  • chilli oil (optional)

Directions:

  1. Rinse the prawns in a sieve and pat dry between sheets of kitchen paper. Toss in a small bowl with a teaspoon of the oil.
  2. Heat a large, non-stick frying pan over a medium-high heat for several minutes, add the drained noodles and dry-fry for 3-5 minutes, stirring frequently, then divide them between a couple of warm, deep soup bowls. Add a couple of teaspoons of oil to the pan and stir-fry the choi sum for about 1 minute, then add the seaweed and teriyaki sauce and cook for a minute longer. Stir in the sesame seeds and spoon on top of the noodles. Now stir-fry the prawns for about 2 minutes until pink and firm, squeeze over a little lemon or lime juice and scatter these over the vegetables and noodles.
  3. Place the miso in a measuring jug and gradually work in the boiling water. Pour over the assembled ingredients and scatter with some spring onion strips. A dash of chilli oil peps things up nicely if you have some in the cupboard.

Nutrition information:

194 energy kcal
5.5 carbohydrate g
2.3 sugars g
16.5 protein g
10.7 fat g
1.6 saturated fat g
2.7 salt g

Also from Low Carb Express:

low-carb-expressReducing your carbohydrate intake is a proven way of losing and maintaining a desirable weight. Award-winning nutritionist and food writer Annie Bell offers a speedy take on this popular way of eating. With over 130 brilliant new recipes aimed at maximising nutrition with fresh, healthy ingredients, Annie offers the answer to anyone pushed for time looking for simple, nutritious dishes taking 30 minutes or less. Nothing is off limits with chapters on: Breads, Pancakes, Muffins and Crackers; Dipping and Dolloping; Pinchos and Nibbles; Soups, Stews and Smoothies; Eggs and Fritters; Noodles, Pasta and Pilafs; Protein Pots and Sweet Satisfaction. You will find a recipe for every occasion – from a light lunch to a quick supper, nibbles with drinks, and lots of ideas for healthy snacks. Nutritional analysis of every recipe ensures it couldn’t be easier to pursue a low carb diet and achieve your goal.

Reprinted from Low Carb Express: Cut the Carbs with 130 Deliciously Healthy Recipes by Annie Bell, published by Kyle Books, 2018.








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