Flu-busting* satay prawn and vegetable stir fry with courgette noodles (*no guarantee of busted flu!)

Satay prawn and zoodle stir fry (1)

I’m not feeling too great. Tired, achy, the general feeling of “coming down with something.” Plus I have a blocked up nose. Boo.

So for dinner, I wanted something with tonnes of veg and loads of flavour. You know, so I can actually taste it. I had planned to make this sweet-chilli prawn stir-fry, but I didn’t think my sore throat was up to dealing with Thai red curry paste today, so I made this up instead.

You can switch up the vegetables for whatever you have lying around, and chicken would work just as well. Or leave out the meat completely. If you don’t have a spiralizer, then you can use regular noodles.

By the way, one of my favourite things about this recipe is I used the stem of the broccoli to make the noodles. That’s right, no wastage! My dad will be so proud. (The broccoli noodles take longer to cook than the courgette ones, but I did them all together, so they were a lot crunchier. Let’s call it ‘al dente’)

Satay prawns (2)

Ingredients (serves 2)
– 2 tablespoons olive oil
– Half a large courgette (this is based on a Spanish courgette, which are huge)
– Half a head of broccoli
– 2 carrots
– 200g prawns (cooked or raw, defrosted if frozen)
– 150g baby sweetcorn
– 3 tablespoons crunchy peanut butter
– 2 tablespoons soy sauce
– 3 tablespoons sweet chilli sauce

Method
1. Mix the sauce ingredients together – all of the peanut butter and soy sauce, with two of the tablespoons of sweet chilli sauce.
2. Prep your veg! Cut the broccoli into smallish florets (keep the stem!). Peel the carrots and chop into matchsticks.
3. Spiralize the courgette and the broccoli stem. There’s a “how to” video here. Pat dry with kitchen paper, as the courgette releases quite a lot of moisture.

IMG-20150203-WA0005
4. You will need two large saucepans or woks. Heat a tablespoon full of oil in each. In to one, add the carrot, sweetcorn and broccoli and stir-fry for about 3 mins.
5. Into the other pan, place your noodles and the other tablespoon of sweet chilli sauce. The noodles need about 4-5 mins to cook.
6. Add the prawns to your stir-fry vegetables and cook. If they were raw, make sure they have turned firm and pink. If they were pre-cooked, make sure they are thoroughly warmed through. Finally, add the sauce and mix in with the prawns and vegetables. Taste and season (you might even want to add a splash of lemon juice here).
7. Drain the noodles (I find this necessary as the courgette noodle can be too wet otherwise). Serve with the yummy sauce. Enjoy lots of vegetables and the smug feeling of having used up that broccoli stem!

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Satay prawn and zoodle stir fry

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