Quick Sweet Chilli Prawns with Vegetable Noodles - a quick and easy stir fry recipe that is lighter on the carbs with some healthy spiralized vegetable noodles
Easy Quick Prawn Stir Fry
When I want a quick and easy dinner, stir fries are my go to, I just think they are one of the simplest meals to put together. Pick a protein, choose your veggies, make a sauce and you are done.
You can keep it just as it is with protein and veggies or if you are super hungry pair it with something like rice or noodles. For days when I want a meal lighter on the calories. I love to use spiralized vegetables. It makes it feel like you still have noodles in the dish but much less calories.
How to Spiralize Vegetables
There are various options for spiralizing vegetables. If you really are rushed for time, some supermarkets sell packs of spiralized courgette or butternut squash, which are great for dump in the pan quick meals.
If you want to introduce more veggies to a dish and are wondering what the best way is to spiralize your vegetables, then it really depends on budget and how often you think you will enjoy vegetable this way.
The cheapest option is a julienne peeler, you won't quite get the longer strands like you do with a proper vegetable spiralizer but it's a great option that is cheap and can be kept in a kitchen drawer along with your other gadgets etc.
Next option is a hand held spiralizer like this Fullstar Vegetable Spiralizer Vegetable Slicer - this are usually only good for stick shaped vegetables like carrots and courgette.
Lastly is a countertop spiralizer, these are generally my preferred type, you will have a lot more choice of vegetables you can make into noodles/ribbons etc. I find this one by Paderno with 6 blades to be a good option
How to defrost Frozen Prawns
I always have a bag of frozen raw prawns (shrimp) on hand in my freezer, as they are such an easy protein to add to a dish.
To defrost you can either let them defrost in the fridge overnight or for a quicker method, you can place in a bowl of cold water for about 20-30 minutes until defrosted (I stir a few times just separate any that are stuck togehter). Do not be tempted to use warm/hot water to speed the process, it can affect the texture of the shrimp.
Can I use fresh prawns?
If you want to use fresh prawns then you can do that also, that are not really ready available here in Canada, any fresh shrimp has usually been previously frozen. So usually just grab a bag of frozen shrimp from Costco whenever I go.
One thing to bear in mind is that frozen shrimp weighs more fresh thawed shrimp and the weight specified in this recipe is for frozen shrimp.
Can I use regular noodles?
If you want to use regular noodles instead of the vegetables noodles, you can of course make the swap. Just watch you don't go to overboard with the amount of noodles are the sauce ratio will be not enough.
I find one nest of noodles is usually enough for one portion. But if you are adding in some vegetables too you could use less and do a half noodles and half vegetable ratio.
Sweet Chilli Stir Fry Sauce
I use the homemade recipe for sweet chilli stir fry sauce regularly, as it ingredients I pretty much always have on hand and is great for all kinds of stir fries.
It's a simple mixture of the following:
- 1 clove garlic, minced
- 1 tablespoon of soy sauce (you can use reduced sodium if you prefer)
- 1 teaspoon of grated ginger root
- 2 tablespoon of sweet chilli sauce
This makes enough for 2 people for a light coating for a stir fry. If you like more sauce then you can double up the ingredients. Just be aware that soy sauce can be quite high in sodium.
More Prawn (Shrimp Recipes)
Looking for some other prawn recipe to try? Check out these:
- Dairy Free Shrimp Spaghetti Squash Alfredo
- Sweet and Sour Shrimp (Prawns)
- Prawn and Vegetable Pilaf
- Warm Asparagus and Prawn Salad
- Spicy Prawn and Vegetable Risotto
- Thai Green Prawn Curry
- New Orleans Cajun Pasta
- Spicy Shrimp Pasta
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes and can search by ingredients, course, diet and more.
All with estimated calories and Slimming Eats and Weight Watchers Smart Points values.
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- 200g frozen shrimp (prawns), defrosted
- 180g of courgette, spiralized
- 100g of carrot, spiralized
- 1 clove garlic, minced
- 1 tablespoon soy sauce
- 1 teaspoon of grated ginger root
- 2 tablespoons of sweet chilli sauce
- cooking oil spray
- 2 spring onions, chopped
- salt and black pepper
- Spray a frying pan over a medium high heat with some cooking oil spray
- Add in the prawns and a pinch of salt and black pepper and then cook until they just turn pink.
- Add in the ginger, garlic, soy sauce and sweet chilli sauce and toss to combine in the pan.
- Add in the spiralized veggies noodles and stir fry for a couple of minutes,
- Sprinkle with the chopped spring onions.
- Serve and enjoy!!
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- Calories - scroll down to nutritional info box
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Nutrition InformationYield 2 Serving Size 1
Amount Per Serving Calories 182Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 101mgSodium 730mgCarbohydrates 21gFiber 3gSugar 7gProtein 21g
Nutritional information, values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.