Free Healthy Recipe - Noodle and Prawn Salad

Dairy free, Low fat, Low GI

Copyright John Paul Urizar

This recipe is a variation of one I use to make fresh spring rolls, but they are, to use a Scottish expression, a scutter which means they take too long to make when you're racing outside to enjoy the last few weeks of summer evenings. When choosing noodles, make sure you buy the bean thread noodles. Made from mung beans, they have a GI half that of dried rice noodles and will therefore maintain blood sugar levels in the body better and sustain you much longer.

200 grams green beans, topped and tailed
1 carrot peeled and julienned
1 red capsicum deseeded and sliced lengthways
200 grams snow peas, tops and strings removed
1 small red chilli, deseeded and chopped finely
500 grams green prawns
3 Kaffir lime leaves finely sliced
250 grams cellophane noodles, (bean vermicelli)
½ cup peanuts, roughly chopped

1 lime juiced
2 tbsp tamari
1 tbsp fish sauce
1 tsp rice syrup

In a bowl, combine the prawns, 1 teaspoon sesame oil, lime leaves and chillies. Put aside.

Steam green beans for 3 minutes, remaining vegetables for 2 minutes. Plunge into cold water. Drain when cool.

Soak noodles in boiling water until soft and transparent - approximately 2-3 minutes. Drain well.

Pour a little sesame oil into a hot wok and stir fry prawns in batches until opaque (approximately 2-3 minutes). Put aside and allow to cool.

Place all sauce ingredients into a bowl and mix.

Toss all ingredients together well and serve cold.

Tip: Bean thread noodles are long and difficult to combine with other ingredients. To make them more manageable, cut them down in size using scissors ( to approx 10cm pieces) and use your hands to incorporate the other ingredients through them.

Makes 6 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 15 mins
Ready in: 35 mins

Suitable for:
Entree, Lunch, Salad
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Nutritional Information - Per Serve
Kj 998 kj
Calories 239 kcal
Fat 8.1 g
Saturated Fat 1.2 g
Total Carbohydrate 16.5 g
Total Protein 22.8 g
Fibre 3.9 g

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