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When bought from a takeaway, Chinese food can often be packed full of empty calories, sugar and MSG. Unfortunately, there is little to no nutritional value in sweet and sour sauce, deep fried chicken balls or sesame prawn toast. Chinese takeaways are best saved for a cheat meal!

Try out this quick and easy Chinese prawn and vegetable stir fry which is delicious without all the disadvantages of a takeaway. The flavours from this dish come from raw ingredients (with a little bit of soy, fish and oyster sauce) so you can guarantee it doesn’t contain anything nasty!

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Servings: 3
Macros: Calories 553 kcal, Protein 44g, Carbs 74g, Fat 9g

Herbs and Spices

  • Thumb sized piece of ginger
  • 1 Fresh chilli (remove seeds)
  • 2 Cloves of garlic
  • Handful of fresh coriander


  • 400g King Prawns (raw)


  • 10 Spring onions
  • 200g closed cup mushrooms
  • 100g shitake mushrooms
  • Handful of baby corn
  • Handful of green beans
  • 1 Can of bamboo shoots (225g undrained weight)
  • 1 Can of water chestnuts (225g undrained weight)

Sauces and oils

  • 1 tsp Oyster sauce
  • 1 tbsp soy sauce
  • 1/2 tsp fish sauce
  • 1tbsp Coconut oil


  • 225g uncooked basmati rice (75g per person)

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  1. Finely chop the spring onions, ginger, garlic and chilli and cut the mushrooms into thin slices.
  2. Boil a kettle full of water (for the rice).
  3. Heat a non-stick wok or frying pan to medium heat and add a the coconut oil.
  4. This is a good point to start cooking your rice, cover the rice with roughly twice its volume of boiling water, put the lid on and simmer until the rice has absorbed the water.
  5. Meanwhile, add the spring onions to the wok and cook for about a minute, stirring continuously.
  6. Throw in the herbs and spices, the rest of the sauces, the king prawns and the rest of the fresh vegetables (not the canned ones!) and continue frying until the prawns start to turn pink.
  7. Add the canned bamboo shoots and water chestnuts along with the water from the cans.
  8. Cook until the prawns are cooked through ( around 2-3 minutes).
  9. Remove from the heat and serve on top of your rice.