Honey Prawn Stir Fry

Difficulty | Serves 4 | Book 4

healthy honey prawn stor fry recipe

1 tablespoon sesame seeds
1½ cups carrots
1½ cups snow peas
½ cup shallots
1 cup broccoli
400g peeled green prawns
½ teaspoon crushed garlic (in jar)
½ teaspoon crushed ginger (in jar)
cooking spray
1 cup water
2 tablespoons cornflour
1 teaspoon salt-reduced chicken stock powder
1 teaspoon soy sauce 43% less salt
⅓ cup honey

Per servePrawnChicken
Kilojoules933 (cals 237)1169 (cals 279)
GI RatingLowLow


  1. Toast sesame seeds under griller (be careful as they can burn quickly). When toasted leave to one side.
  2. Peel carrots then cut in half length ways then slice at an angle. Cut snow peas in half on an angle. Slice shallots. Cut broccoli into small florets.
  3. Butterfly the green prawns (this makes the prawn more tender) using a sharp knife run the blade down the back of the prawns being careful not to cut all the way through, scrape out the vein. Rinse prawns.
  4. Sauté garlic and ginger in a wok or non-stick frypan that has been generously coated with cooking spray for 30 seconds, add prawns and cook 2 to 4 minutes (depending on size) until just cooked. Remove prawns from wok, leave to one side.
  5. Using the same wok/pan add ¼ cup of water, carrots and broccoli, cook 2 minutes then add shallots and snow peas cook for 2 minutes.
  6. Combine cornflour with remaining water then add to wok/pan with stock powder and soy sauce.
  7. Add in the honey, sesame seeds and prawns, combine well.

Variation: Replace prawns with either 500g butterfly pork steaks or skinless chicken breasts cut into thin strips.

Suitable to be frozen.

Dietitian's tip

This dish is very low in fat and high in flavour, protein, vitamins and minerals making it a healthy recipe for people with diabetes.

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