Honey, Chilli and Coconut Prawns With Ho Fun Noodles

This is a lovely warming dish that feels like the kind of guilty pleasure you'd get from a Chinese takeaway, but in fact, with a few simple tweaks and measuring of all the naughty ingredients, such as the oils and honey, is actually a healthy balanced meal with a good protein:carb:vegetable ratio.

Ho fun are a wide flat noodle and are much better fresh if you can find them - they sell them in most Asian supermarkets and they work really well with this dish. If you can't find them, substitute for another low-calorie rice noodle such as Mama, and if you're on a reduced carb diet, omit from using them at all.

The tiny amount of desiccated coconut adds a fantastic sweetness along with the honey which puts me in mind of a sweet and sour dish, and is balanced well against the sriracha, five spice and shaohsing wine.

The below serves two and comes in at 520 calories per portion with a 100g portion of stir fried hot tun (Chinese greens) - I must stress how important it is to weigh out ingredients if like me you are on a fat fighting/ healthy eating journey as otherwise this could be a seriously calorific dish - by sticking to the below quantities this is a fantastic mid-week meal.

Honey Chilli and Coconut Prawns with Ho Fun

Here's how:

• 200g king prawns
• 200g fresh ho fun noodles
• 1 green pepper
• 2 carrots
• 50g sweetcorn
• 100g broccoli
• 50g fresh ginger
• 2 garlic cloves
• 1 tsp dried chilli flakes
• 2 tbsp sriracha sauce
• 1tbsp light soy sauce
• 1 tsp shaohsing wine
• 2 tsp sesame oil
• 2 tsp coconut oil
• 2 tsp runny honey
• 1 tsp Chinese five spice
• 20g desiccated coconut

Firstly prepare everything as this takes very little time to cook. Crush the garlic and peel and slice the ginger into matchsticks.

Slice the pepper, chop the broccoli into small florets and peel the carrots then also turn into matchsticks.

De-vein the prawns and set aside for the minute.

Now place the coconut oil, sesame oil ginger, garlic and dried chilli flakes into a wok and place on a medium heat till it begins to soften. Now add the Chinese five spice, shaohsing, soy, sriracha, honey and desiccated coconut, and allow to bubble - this will make the delicious gravy or sauce for the dish.

Now firstly add the carrots and broccoli into the wok and allow to cook for a minute. Now add the pepper and sweetcorn and cook for a further minute.

The prawns go in next and only take about 3-4 minutes to cook - you'll know they are cooked when they become pink in colour.

As soon as the prawns are cooked, add the ho fun; or whichever noodles you are using. These will cook in a couple of minutes. Use a spatula to break up gently and mix all the while to ensure the noodles are well coated in the sauce.

Serve alongside some braised or quick-fried Chinese vegetables such as pak choi, ho tun (as I have) or chinese cabbage. Enjoy!

5:2 Honey, Ginger and Chilli Prawn Stir Fry

I've been doing the 5:2 diet on and off since January with some success on the weight loss front.

I've found that on fast days of only 500 calories, it's important to make friends with the best flavour-giving ingredients, such as citrus fruits, garlic, ginger, chilli, spices and fresh herbs, spices, oils and vinegars. They help to keep food tasting interesting and vibrant and avoid you getting bored of 'rabbit food'. 

This stir fry of prawns is absolutely delicious even when I've stripped off some of the quantities I would usually use to lower the calorie count. 

The frying of garlic, ginger and chilli in a tiny bit of sesame oil in a wok before adding the rest, gives the oil an amazing base flavour with a fiery heat running through and then the addition of honey towards the end gives a natural sweetness. The final flourishes of lime juice and some scattered coriander leaves just gives it a wonderful freshness and there's no way you could find this boring - fast day or otherwise. 

The below makes a dinner for two and each portion contains 297 calories which I've calculated using MyFitnessPal. (On the 5:2 diet, on two non-consecutive days per week your calorie intake cannot exceed 500).

• 140g raw prawns
• 1 red chilli
• 1 clove garlic
• 1 tbsp grated ginger
• 1 small green pepper
• 1 small yellow pepper
• 100g beansprouts
• 50g carrot
• 50g lettuce leaves
• 50g mushrooms
• 2 tsp sesame oil
• 2 tsp light soy sauce
• 1 lime
• 2 tsp runny honey
• Few coriander leaves

Firstly crush the garlic and finely slice the ginger and chilli. 

Add the sesame oil to a wok and place on a low heat, adding the garlic, ginger and chilli to slowly soften and give the oil plenty of flavour whilst you get everything else chopped.

Slice the peppers. Peel and slice or grate the carrot and add these to the wok.

Slice the mushrooms and lettuce leaves and leave to one side. 

Roll the lime around a bit pressing down with the palm of your hand to release as much juice as possible and cut in half ready for squeezing over at the end.

Once the peppers and carrot have softened a bit add the mushrooms and prawns. Prawns literally take a few minutes to cook and please don't overdo it or you'll be left with horrible rubbery things as they are useless once overdone. They are easy to gauge anyway as they turn pink on each side once cooked through. 

Use a wooden spoon or spatula to turn the prawns over once cooked and keep everything moving in the wok. 

Once almost cooked add the honey and mix through, then add the beansprouts and lettuce and cook for a further minute and then remove the wok from the heat.

Squeeze over the lime juice and scatter over some coriander leaves and you're ready to dish up.
If you're making this just for yourself, simply half the quantities and if for two, and your dining companion isn't on the 5:2, serve with some rice or noodles.