Monday, 18 January 2016

Skinny Spicy Breaded King Prawns with Chilli and Garlic Fried Vegetables and Sriracha Dressing

These were an experiment of mine that, happily, worked out very well indeed. During my healthy eating regime, I really should detox from social media as every time I care to take a glance I see a Tweet or an Instagram post containing something utterly delicious looking that is well and truly off limits.

These prawns were as a result of seeing some gorgeous looking deep fried breaded Thai prawns online, it got me thinking, how can I create a healthier version.

The result was the below - a crumb, created by Melba toast and flavoured with chilli, garlic, coriander and plenty of salt and pepper. They worked perfectly too, soft, sweet and juicy prawns contained in a spicy, crisp coating. Winner. Served alongside some chilli and garlic fried kale and asparagus and a low calorie Sriracha dressing made with my new favourite ingredient 0% Fat Natural yoghurt, a portion of the below comes in at 486 calories.

The below serves two.

Skinny Spicy Breaded King Prawns with Chilli and Garlic Fried Vegetables and Sriracha Dressing

Here's how:

  • 200g King prawns
  • 1x packet (20g) Melba toasts (I use Asda)
  • 1 red chilli
  • 2 cloves garlic
  • Bunch coriander
  • Salt
  • Pepper
  • 4 spring onions
  • Dried chilli flakes
  • 5ml coconut oil
  • 150g kale
  • Bunch asparagus
  • 1 egg
  • 50g plain flour
  • 1 tsp cayenne pepper
  • 1 tsp paprika
  • 1 tbsp 0% Fat Natural Yoghurt (I use Yeo Valley)
  • 1 tsp Sriracha sauce

Place the oven on at 180 degrees.

Firstly prepare the prawns by de-veining and placing onto a plate or bowl with some kitchen towel to absorb any excess moisture.

In the meantime place the flour into a bowl with the cayenne, paprika and a large pinch each of salt (preferably coarse sea salt but table will do) and black pepper. Stir and set aside.

Now finely chop the chilli and crush one of cloves of garlic and add to another small bowl. Chop the coriander finely and add. Now crumble in the melba toasts. Try to have a combination of textures both small and crumbly and larger pieces too - it all adds to the dish. Give a good stir and set aside.

Now crack an egg into one final bowl and quickly beat.

Now get an oven sheet or tray ready and add a layer or parchment paper.

Firstly coat each prawn into the seasoned flour, then into the egg and then toss in the crumb mix. Now place onto the oven sheet ready to be cooked. Repeat until all prawns are coated. 

Skinny Spicy Breaded King Prawns

The prawns will take ten minutes to cook so set aside for the moment while you prepare the accompaniments.

Finely slice the spring onions and remaining garlic and add to a non-stick pan with the coconut oil and half of the dried chilli flakes and place onto a medium heat.

Once the oil is warmed and starting to sizzle (but not burn), add the asparagus. Cook gently for four minutes and once the asparagus is in the pan also pop the prawns into the oven to bake.

Get a piece of tin foil ready that will easily wrap the asparagus and once the four minutes is up, remove from the pan and add the kale and the remaining dried chilli flakes for a further four minutes. Wrap the asparagus to keep it warm.

Now whilst the kale is cooking place 1 tbsp of 0% fat natural yoghurt into a small bowl with 1 tsp sriracha and stir. Taste and adjust accordingly.

Remove the prawns from the pan and plate up with the kale and asparagus. Enjoy!

No comments:

Post a Comment