Quick Sweet Chili Prawns and Noodles: A Delicious and Healthy Asian-Inspired Delight

Quick Sweet Chili Prawns and Noodles: A Delicious and Healthy Asian-Inspired Delight

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• Author: Emma lafifi
• Total Time: 20 minutes
• Yield: 4 servings 1x

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Description

This quick and healthy dish brings together juicy prawns with a sweet chili glaze, paired with noodles for an Asian-inspired flavor burst. Ready in under 20 minutes, it’s perfect for weeknight dinners!

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Ingredients

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• 8 oz rice noodles
• 1 lb prawns, peeled and deveined
• 1 tablespoon olive oil
• 1/4 cup sweet chili sauce
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 clove garlic, minced
• 1 teaspoon ginger, grated
• 1/2 cup bell peppers, sliced
• 1/2 cup snap peas or snow peas
• Fresh cilantro, chopped (for garnish)
• Lime wedges (for serving)

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Instructions

• Cook the rice noodles according to package instructions, then drain and set aside.
• In a large skillet or wok, heat the olive oil over medium heat. Add the garlic and ginger, and sauté for about 30 seconds until fragrant.
• Add the prawns to the skillet and cook for 2-3 minutes, until they turn pink and are cooked through.
• Add the bell peppers and snap peas, stir-frying for an additional 2 minutes until they are tender-crisp.
• Pour in the sweet chili sauce and soy sauce, stirring to coat the prawns and vegetables evenly.
• Add the cooked noodles to the skillet, tossing everything together until the noodles are heated through and well coated with the sauce.
• Garnish with fresh cilantro and serve with lime wedges on the side.

Notes

For a spicier kick, add a teaspoon of chili flakes. You can substitute prawns with tofu for a vegetarian option.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Main Course
• Cuisine: Asian

Nutrition

• Calories: 350 kcal
• Sodium: 700mg
• Fat: 10g
• Carbohydrates: 40g
• Fiber: 4g
• Protein: 25g

Introduction: Flavor and Health in One Dish

Hey there, foodies! If you’re juggling a busy life and still want to enjoy healthy, delicious meals, this Sweet Chili Prawns and Noodles recipe is your new best friend. Combining the rich flavors of Asian cuisine with wholesome ingredients, it’s a quick fix that doesn’t compromise taste or nutrition. Inspired by the likes of Pioneer Woman Recipes and Milk Street Recipes, this dish brings together convenience, health, and a burst of flavors. Ready to get cooking? Let’s dive into the ingredients and preparation first.

Ingredients

• 200g prawns (shrimp): peeled and deveined
• 200g egg noodles: cooked according to package instructions
• 1 red bell pepper: thinly sliced
• 1 small onion: thinly sliced
• 2 cloves garlic: minced
• 1 tablespoon fresh ginger: grated
• 2 tablespoons sweet chili sauce: use your favorite brand
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon olive oil
• 1 teaspoon sesame oil: for extra flavor
• 1 tablespoon green onions: chopped, for garnish
• 1 tablespoon sesame seeds: for garnish
• Salt and pepper: to taste

Instructions

1. Prepare the Noodles: Prepare the egg noodles according to the package instructions. Drain and set aside.
2. Cook the Prawns: In a large skillet or wok, heat the olive oil over medium-high heat. Add the prawns, season with a pinch of salt and pepper, and cook for 2-3 minutes on each side until they turn pink and are cooked through. Take the prawns out of the skillet and set them aside.
3. Sauté Vegetables: In the same skillet, add a bit more olive oil if needed, then toss in the sliced onion, red bell pepper, minced garlic, and grated ginger. Stir-fry for 3-4 minutes until the vegetables are softened but retain a slight crunch.
4. Add the Sauce: Return the prawns to the skillet, and add the sweet chili sauce, soy sauce, and rice vinegar. Stir everything together and cook for an additional 2-3 minutes, allowing the flavors to meld.
5. Combine with Noodles: Add the cooked noodles to the skillet, drizzle with sesame oil, and toss everything together until well coated. Cook for 1-2 minutes, just until the noodles are heated through.
6. Serve: Divide the noodles and prawns between plates, and garnish with chopped green onions and sesame seeds. Serve immediately and enjoy!

The Deliciousness of Sweet Chili Prawns and Noodles: A Healthy Asian-Inspired Meal

In our hectic lives, we need meals that are not just quick, but also healthy and bursting with flavor. Enter the Sweet Chili Prawns and Noodles—a dish that checks all these boxes. Inspired by the hearty and accessible recipes of Pioneer Woman and the global flair of Milk Street, this meal promises to be a staple in your kitchen. It’s quick, versatile, and delicious—a combination that’s hard to beat.

Why You’ll Love This Recipe

• Quick and Easy: This dish comes together in under 30 minutes, making it perfect for busy weeknights.
• Healthy Ingredients: Packed with protein from prawns, vitamins from fresh vegetables, and beneficial nutrients from ginger and garlic, this dish doesn’t compromise on health.
• Versatile: You can easily adapt the ingredients based on what you have on hand or dietary preferences—swap prawns for chicken, tofu, or more veggies!
• Flavor-Packed: The combination of sweet chili sauce, soy sauce, and rice vinegar creates a perfect balance of sweet, salty, and tangy flavors that coat the noodles and prawns beautifully.

Tips for the Best Sweet Chili Prawns and Noodles

1. Choose Quality Prawns: Fresh prawns give the best texture and flavor, but if you’re using frozen, make sure they are fully thawed and patted dry to prevent them from getting soggy during cooking.
2. Adjust the Heat: If you prefer a spicier kick, add a teaspoon of sriracha or some red pepper flakes. The sweet chili sauce is mild, but this addition can elevate the dish to suit your spice tolerance.
3. Don’t Overcook the Noodles: Slightly undercooked noodles are ideal because they will finish cooking in the sauce, soaking up all the delicious flavors without becoming mushy.
4. Use Fresh Ingredients: Fresh ginger and garlic significantly enhance the dish’s flavor. While powdered versions can be convenient, the fresh alternatives bring a brighter, more intense taste that really makes a difference.
5. Garnishes Make a Difference: Be sure to add the green onions and sesame seeds! They add a beautiful crunch and freshness that balance the rich flavors of the sauce.

Health Benefits of the Ingredients

• Prawns: High in protein and low in fat, prawns are an excellent source of omega-3 fatty acids, which are beneficial for heart health. They also contain a good amount of vitamins and minerals, including selenium, vitamin B12, and iron.
• Ginger and Garlic: Both are known for their immune-boosting properties. Ginger aids digestion and has anti-inflammatory effects, while garlic has been shown to lower blood pressure and cholesterol levels.
• Bell Peppers: Rich in vitamin C, bell peppers provide antioxidants that help protect your cells from damage, support immune function, and improve skin health.
• Noodles: Depending on your choice of noodles, you can increase the health factor. Whole wheat or gluten-free noodles can add more fiber and reduce the dish’s glycemic impact.
• Sweet Chili Sauce: Although sweet chili sauce contains some sugar, it also brings capsaicin from chili peppers, which has been linked to various health benefits, including boosted metabolism and pain relief.

Bringing It All Together

The magic of this dish lies in its simplicity and the balance of flavors that can be achieved in just a short amount of time. It’s a perfect meal for those who want a taste of takeout at home without the cost or the unhealthy additives often found in restaurant dishes. The sweet chili prawns and noodles are not just a meal—they’re an experience. They embody the best of what Pioneer Woman Recipes strive for: comforting, satisfying meals made with love. Similarly, they reflect the globally inspired approach of Milk Street Recipes, where every bite tells a story of flavor and culture.

A Deeper Dive: The Secrets Behind Each Ingredient

Prawns: The Protein Powerhouse

Prawns are not just delicious but are also a nutritional powerhouse. They are packed with protein, which is essential for muscle growth and repair. The low-fat content makes them an excellent choice for those watching their calorie intake. Furthermore, prawns are rich in omega-3 fatty acids, which have been shown to reduce inflammation and support heart health. They’re also a good source of selenium, which is important for maintaining a healthy immune system, and vitamin B12, which is crucial for nerve function and the production of red blood cells.

Ginger and Garlic: The Dynamic Duo

Ginger and garlic are staples in many cuisines around the world, and for a good reason. Ginger has powerful anti-inflammatory and antioxidant effects. It can help reduce muscle pain and soreness, lower blood sugars, and improve heart disease risk factors. Garlic is equally impressive with its immune-boosting properties. It helps reduce blood pressure, lower cholesterol levels, and may even reduce the risk of heart disease. Together, these two ingredients not only enhance the flavor of your dishes but also provide a host of health benefits.

Bell Peppers: Vitamin C and Beyond

Bell peppers are incredibly nutritious, offering a high amount of vitamin C, which is essential for the growth, development, and repair of body tissues. This vitamin is also an antioxidant, meaning it helps protect cells from damage. Bell peppers also contain a variety of other vitamins and minerals, including vitamin A, potassium, and folate, making them a great addition to any meal.

Noodles: A Versatile Base

Noodles can be a versatile base for many dishes. Depending on the type you choose, they can offer different health benefits. For instance, whole wheat noodles provide more fiber, which aids in digestion and can help you feel fuller longer. Gluten-free noodles are a great option for those with gluten sensitivities. No matter what type you choose, noodles serve as a great vehicle for the flavorful sauce and ingredients in this dish.

Sweet Chili Sauce: Sweet, Spicy, and Beneficial

Sweet chili sauce is not just for flavor; it also has some health benefits. The capsaicin in chili peppers has been shown to boost metabolism, reduce appetite, and provide pain relief. While the sauce does contain some sugar, its other benefits, combined with its ability to enhance the flavors of a dish, make it a worthwhile addition.

The Art of Cooking: Techniques and Tips

Cooking is both an art and a science. The way you prepare and cook your ingredients can make a significant difference in the final dish. Here are some tips to help you master this Sweet Chili Prawns and Noodles recipe.

The Perfect Prawns

Cooking prawns to perfection is key. Overcooking them can make them tough and rubbery, while undercooking can leave them unsafe to eat. Prawns cook quickly, so it’s essential to watch them closely. Once they turn pink and opaque, they’re fully cooked. Removing them from the skillet as soon as they are cooked ensures they remain juicy and tender.

Stir-Frying: High Heat, Quick

Cook

Stir-frying is a cooking method that involves cooking ingredients quickly at high heat. This method helps to retain the nutrients and flavors of the vegetables while giving them a slightly crispy texture. Make sure your skillet or wok is hot before adding the ingredients. Keep stirring to ensure even cooking and prevent any burning.

Balancing Flavors

The key to a delicious dish is balancing the flavors. The sweet chili sauce provides sweetness and a bit of heat, the soy sauce adds saltiness, and the rice vinegar brings a touch of acidity. If you find that the dish is too sweet, you can add a bit more soy sauce or vinegar. If it’s too salty, a touch more sweet chili sauce can balance it out. Don’t be afraid to taste and adjust as you go.

Presentation Matters

They say you eat with your eyes first, and presentation can make a big difference in how enjoyable a dish is. Garnishing with green onions and sesame seeds not only adds a pop of color but also provides additional texture and flavor. Plating the dish neatly and with care can make a homemade meal feel like a restaurant-quality experience.

The Joy of Cooking at Home

Cooking at home has many benefits. It allows you to control the ingredients and the cooking methods, ensuring that your meals are as healthy as possible. It’s also a great way to explore new cuisines and flavors. This Sweet Chili Prawns and Noodles recipe is a fantastic example of how you can bring the vibrant flavors of Asian cuisine into your home kitchen.

Experimenting with Variations

One of the best things about cooking at home is the ability to experiment and make a recipe your own. Here are some ideas for variations on this Sweet Chili Prawns and Noodles recipe.

Swap the Protein

If prawns aren’t your thing, you can easily swap them out for another protein. Chicken, beef, or tofu would all work well in this dish. Just make sure to adjust the cooking times as needed. For instance, chicken will take a bit longer to cook through than prawns.

Add More Vegetables

Feel free to add more vegetables to the dish. Snow peas, broccoli, and carrots would all be great additions. They not only add more nutrients but also bring different textures and flavors to the dish.

Make It Spicy

If you like your food with a bit of a kick, you can increase the heat by adding more chili sauce or incorporating some sliced fresh chilies. This can take the dish to the next level for those who enjoy a spicy meal.

Go Gluten-Free

To make the dish gluten-free, simply use gluten-free noodles and ensure that the soy sauce you use is also gluten-free. This way, you can enjoy this delicious meal even if you have dietary restrictions.

Conclusion: A New Favorite for Your Recipe Repertoire

Whether you’re new to cooking or an experienced home chef, this recipe is a fantastic addition to your repertoire. It’s quick, customizable, and delightfully delicious—qualities that make it a standout meal any night of the week. By incorporating fresh ingredients and a well-balanced sauce, you’re not only treating your taste buds but also nourishing your body with a meal that satisfies on every level.

So next time you’re in the mood for something fast and flavorful, remember this Sweet Chili Prawns and Noodles recipe. It’s more than just a dish—it’s a gateway to exploring and enjoying the vibrant, comforting world of Asian-inspired cooking, right from the comfort of your own kitchen. Enjoy the journey of flavors and make it your own, because cooking should be as joyful as it is delicious.

Author: Emma Lafifi

Cooking at home doesn’t have to be a chore; it can be an adventure filled with flavor and fun. So, embrace your inner chef, experiment with new ingredients, and let the Sweet Chili Prawns and Noodles bring a touch of Asian-inspired deliciousness to your dining table.