CHEAT'S PRAWN, MUSHROOM & WHOLEMEAL NOODLE STIR FRY; some prep-ahead

Texture contrasts of prawns, mushrooms and wholemeal Chinese noodles make for a terrific quick dinner with the help of a supermarket friend...

Quick, easy & healthy stir-fry after a working day

67 is a great fan of M&S's 3-fer-£10 offers of cooked seafood.  140gm/5oz packets of prawns and calamari, plain or in various marinades normally cost £3.75 each.  And for singletons or small households, they freeze very well, defrosting overnight to plump juiciness.

67 tested wholemeal Chinese noodles which are increasingly available in supermarkets at around £1 for  for 5-6 nests.  They have great flavour, are slightly nutty and chewy (in a good way!).  They also have a bit of heft which somehow makes them more filling and satisfying.

67 settled on prawns as the protein; their springy juiciness and toothsome texture complimented the noodles and vegetables.   Bronzed thickly sliced mushrooms the  elevated the mix into a less ordinary stir-fry.

  

But all the benefits of a stir fry remain: it's quick, chock-full of nutrients and fibre, look terrific on a plate and taste wonderful.  

Prawn, Mushroom and Wholemeal Noodle Stir Fry goes one further for those who prefer almost-instant meals.  Part of it can be prepared in advance (the morning or night before??) making dinner from stove to table even quicker.  

Give it a go; if you're interested n a healthy higher-fibre meal that won't break the bank, this one will be on repeat.

Cost: £2.50'ish

Feeds: 1 but multiplies easily

Ingred: (with alternates for frugal budgets)
   1 nest of med wholemeal (or normal) egg noodles, dried

   generous fistful thickly sliced mushrooms, any type
   80gm/2.8oz min. 2 types leftover OR freshly cooked mixed veg: eg broccoli, cauliflower, carrot sticks, mange tout, green beans 

   7 gm/3.5oz pre-cooked deli prawns, marinaded or plain 
   
   1/8-1/4 tsp chilli flakes or half a small chilli, de-seeded and finely diced (opt)
   1-2 tablespoons corn or rice flour (the higher the amount, the thicker the gravy)
   1/4 tsp each of freshly grated ginger & garlic OR pinch each of dried garlic & ginger (opt)

   1-2 tbsp dry sherry (opt)  
   1 tbsp reduced salt soy sauce (Amoy or Pearl River Bridge) 
   water

Garnish: 1 green onion, finely sliced (opt)
  
Method:

1. If veg are not leftovers; cook in boiling water 1-2 mins, ie al dente; drain; set side
2. Place noodles in deep'ish heat-proof bowl; pour boiling water over; leave 5 minutes; stir, drain & set aside
3. Mix corn or rice flour with sherry, soy sauce, chilli if using and 1-2 tablespoons cold water to form a thin paste; set aside. (these 3 steps can be done the night before)
4. When ready to serve, heat a large frying pan over med high, add a thin layer of 50-50 oil and butter; spread out mushroom slices in one layer; cook on one side till golden; flip; cook until all liquid is gone; transfer to a bowl 
5. In the same pan, add cooked vegetables with a couple of tablespoons of water; stir for a minute, scraping up bits on the bottom
6. Transfer to a bowl with any remaining liquid
7. Spray pan lightly with veg oil; add prawns, cook on one side a few mins; flip;  add veg & liquid; 
8. Add cornflour slurry to the pan; stir;  add up to a quarter cup of water, depending on how thick you like your gravy
9. Add noodles; mix thoroughly; serve
10. Garnish with finely sliced green onion (opt) 

Tips:

• egg noodles will be fine for this dish, especially for kids and the elderly 
• for information on Asian Noodles, see How to...Use Your Noodle/s

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These recipes have  been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.