3 NEW high protein, low calorie recipes!
🧑🍳 Under $5 per serve! Prawn Fried Rice, Chicken Rice Paper Roll, Tuna Cucumber Boats.
CHICKEN RICE PAPER ROLL WITH PEANUT SAUCE
350 Calories, 47g Protein, $2.85 AUD per serve
Recipe below for 2 people:
Ingredients:
272g chicken breast weighed raw
1/4 iceberg lettuce
8 rice paper sheets
2 tbsp peanut butter
1 small Lebanese cucumber
2 tbsp hot water
Method:
Boil raw chicken breast for approx. 10-15 minutes or until cooked through (check with a knife). Pat dry and shred with 2 forks or in a blender
While the chicken is cooking, mix together the peanut butter and hot water to make the sauce and matchstick the cucumber
Assemble the rice paper by lightly wetting each sheet and layering 4 sheets into a big square (as per video)
On the bottom half of the sheets lay down lettuce, shredded chicken, peanut sauce and cucumber. Roll inwards and fold in the sides
Slice down the middle or eat whole with remaining peanut sauce
TUNA CUCUMBER BOATS
396 Calories, 52g Protein, $4.08 AUD per serve
Recipe below for 1 serve:
Ingredients:
185g drained canned tuna
40g light mayonnaise
1 tbsp soy sauce
1/4 red onion finely chopped
1 tbsp sriracha mayo
1 cucumber
1 tsp sesame seeds (optional)
Method:
Cut cucumber into quarters and remove the seeds in the middle
Combine the tuna, red onion, mayonnaise & soy sauce
Pack the cucumbers with the tuna mix and top with sriracha mayo and sesame seeds
PRAWN FRIED RICE
324 Calories, 31g Protein, $4 AUD per serve
Recipe below for 4 people:
Ingredients:
400g frozen prawns
200g frozen peas, carrot, corn
2 eggs
2 x serves Woolworths brown rice (140g)
1 tbsp sesame oil
3 tbsp soy sauce
10g spring onions
1 clove garlic
1 tsp grated ginger
Method:
Cook brown rice to packet instructions
Add 1 tbsp sesame oil to a wok or large pan on high heat
Add finely chopped spring onions, garlic, ginger, prawns & soy sauce. Cook for 2-3 minutes.
Add the frozen veggies and cook for 5 minutes until soft and prawns are cooked through. Drain if there is excess water
Move the prawn mix to the side of the pan and add the whisked eggs to the pan. Stir till cooked
Add the cooked browned rice, remaining soy sauce and stir till combined
Serve with spring onions and chilli oil (optional)
Xx. Victoria