Quick Prawn and Broccoli Stir Fry: A Speedy Weeknight Meal

Crafting a nutritious and delicious meal after a busy day needn’t be complicated. This quick prawn and broccoli stir fry recipe has been specifically designed to maximise flavour and freshness whilst minimising time spent at the hob. The approach is straightforward, focusing on rapid steps and the efficient use of ingredients. The key lies in preparing all components before you begin cooking, a method known as ‘mise en place’, which guarantees a smooth and seamless cooking process. While the broccoli florets blanch quickly, the sauce comes together in moments, and the prawns cook in just a few minutes. This allows you to bring a complete dish to the table in 30 minutes or less, without sacrificing quality or taste. The combination of succulent prawns and crisp broccoli, enveloped in a savoury sauce, makes this dish irresistible and suitable for the whole family.

Quick Overview

• Preparation Time: 10 minutes
• Cooking Time: 15 minutes
• Difficulty: Easy
• Serves: 2

Ingredients

• 10.5 oz (300g) fresh or frozen prawns, peeled and de-veined
• 10.5 oz (300g) broccoli, divided into florets
• 2 cloves garlic, finely chopped
• 0.75 inch (2cm) piece fresh ginger, grated
• 2 tbsp low-sodium soy sauce
• 1 tbsp vegetable oil (e.g. sunflower oil)
• 1 tsp cornflour
• 2 tbsp water
• 1/2 tsp chilli flakes (optional)

Method

1. Bring a pot of lightly salted water to a boil. Add the broccoli florets and blanch for 2-3 minutes, until tender-crisp. Drain immediately and set aside.
2. In a small bowl, whisk together the soy sauce, cornflour, and water until smooth. Set aside.
3. Heat the vegetable oil in a wok or large frying pan over medium-high heat. Add the chopped garlic and grated ginger, then stir-fry for about 30 seconds, until fragrant.
4. Add the prawns to the pan. Cook for 2-3 minutes, turning once, until they turn pink and opaque.
5. Add the blanched broccoli to the prawns in the pan. If desired, add the chilli flakes.
6. Pour the prepared sauce into the pan, stirring quickly to coat the prawns and broccoli. Cook for 1 minute, or until the sauce thickens slightly.
7. Remove from the heat and serve immediately.

Serving & Leftovers

This stir fry is excellent served hot, perhaps accompanied by Basmati or Jasmine rice for a complete meal. Any leftovers can be stored in an airtight container in the refrigerator for up to 2 days. We recommend gently reheating them in a frying pan or microwave.

Nutrition

Nutritional values are estimates and may vary depending on specific ingredients used and portion sizes.

One Last Thing

Having reliable and swift cooking methods like this transforms how we approach the week. This recipe exemplifies how good organisation and a few targeted steps can lead to excellent results, making cooking a moment of pleasure rather than stress.