healthy recipes

Lemon-Garlic Prawns & Vegetables

Preparing tasty and healthy meals doesn’t have to take hours. This one will take you all of 30 minutes. Lemon-Garlic Prawns & Veggies will go down a treat on your dinner table.

Ingredients:

4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw prawns, (26-30 per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley

Directions:

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.

2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add prawn and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the prawns are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley.

3. Serve the prawn and sauce over the vegetables.  

Nutritional Information:

Serves 4
Total time to prepare 35 Mins

Per serve:

Calories 226, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 174 mg, Sodium 514 mg, Carbohydrate 14 g, Fiber 4 g, Protein 28 g, Potassium 670 mg. Daily Values: Vitamin A 80%, Vitamin C 210%, Iron 25%. Exchanges: Vegetable 2,Lean Meat 3,Fat 1.

Percent Daily Values are based on a 2,000 calorie diet