Free Healthy Recipe - Mustard Prawns with Garlic and Silverbeet

Dairy free, Low carbohydrate, Low sugar, Wheat Free

Many people worry about the cholesterol content of prawns which is high compared to other fish, but with a diet high in cholesterol lowering wholegrain carbohydrates, fibre and monounsaturated fats there's no need to deny yourself a serve of prawns every now and again. Served over a bed of silverbeet this dish is a good source of protein and folate. It tastes great, looks great and takes minutes to prepare.

Ingredients

½ bunch silverbeet

160 grams green prawns, shelled and deveined

2 cloves garlic

¼ cup vegetable stock

1 tsp rice syrup

½ tsp hot mustard

1 tbsp olive oil

Method

Using your fingers tear the silverbeet from the stalks and into small pieces. In a small cup mix the mustard powder into a paste with a little of the stock and the rice syrup. Once combined add the remaining stock and mix thoroughly. Peel the garlic and cut it into fine slivers.

Heat the oil in a wok and add the garlic and prawns. Cook for 2 - 3 minutes until the prawns turn opaque. Remove from the wok and set aside. Add the silverbeet cook for 3 minutes mixing the stock mixture through as it cooks. Remove from the heat and serve with the garlic prawns on top.

Note: for extra pungency and flavour the olive oil can be substituted with pungent mustard oil when cooking the prawns.

Makes 1 servings

Prep Time:	5 mins
Cooking Time:	8 mins
Ready in:	15 mins
Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj	1611 kj
Calories	385 kcal
Fat	20 g
Saturated Fat	2.8 g
Total Carbohydrate	11 g
Total Protein	37.5 g
Fibre	4.7 g

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