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Simple Spiced Glazed Prawns
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Simple Spiced Glazed Prawns

Simple Spiced Glazed Prawns

with Garlicky Green Beans and Bulgur Wheat

This delicious Simple Spiced Glazed Prawns has been expertly designed by our chefs as a lighter option to help with a balanced lifestyle.

Tags:
WeightWatchers
Spicy
Under 600 calories
Allergens:
Cereals containing gluten
Celery
Crustaceans
Sesame
Soya

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time25 minutes
Cooking time10 minutes
DifficultyMedium

Ingredients

serving amount

1

Red Onion

150

Green Beans

1

Garlic Clove

180

Bulgur Wheat

(Contains Cereals containing gluten)

15

Vegetable Stock Paste

(Contains Celery)

150

King Prawns

(Contains Crustaceans)

1

Thai Style Spice Blend

(Contains Sesame)

25

Ketjap Manis

(Contains Soya)

15

Honey

Not included in your delivery

360

Water for the Bulgur

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Nutritional information

Energy (kcal)503 kcal
Energy (kJ)2106 kJ
Fat4 g
of which saturates0.8 g
Carbohydrate96.9 g
of which sugars22.3 g
Protein25.4 g
Salt3.34 g
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Medium Saucepan
Garlic Press
Lid
Grill Pan

Instructions

Cook the Onion
1

Halve, peel and thinly slice the red onion. Heat a drizzle of oil in a saucepan on medium-high heat. When hot, add the onion and season with salt and pepper. Stir together and cook until soft and sweet, 7-8 mins, stirring occasionally.

Prep the Veg
2

While the onion cooks, trim the beans and chop into thirds. Peel and grate the garlic (or use a garlic press).

Bring on the Bulgur
3

Once the onion has softened, add a pinch of sugar (if you have any) and cook for 1 min more. Stir in the water for the bulgur wheat (see ingredients for amount) and veg stock paste and bring to the boil. Stir in the bulgur, bring back up to the boil and simmer for 1 min. Pop a lid on the pan and remove from the heat. Leave to the side for 12-15 mins or until ready to serve.

Fry the Beans
4

Meanwhile, heat a drizzle of oil in a large frying pan on medium-high heat. Once hot, add the beans and season with salt and pepper. Stir-fry until they are softened and slightly charred, 5-6 mins. Add the garlic and cook, stirring, for 1 min more.

Prawn Time
5

Once the beans are tender, add the prawns and Thai style spice blend (add less if you don't like heat) to the frying pan. Stir-fry for 2-3 mins. Stir in the ketjap manis and honey, then simmer until the sauce is sticky and the prawns are cooked, 1-2 mins. Once cooked, remove the pan from the heat. TIP: If your honey has hardened, pop it in a bowl of hot water for 1 min. IMPORTANT: Wash your hands and equipment after handling raw prawns. The prawns are cooked when pink on the outside and opaque in the middle.

Finish and Serve
6

Fluff up the bulgur wheat with a fork, then stir through the prawns, beans and any sauce left in the pan. Taste and season with salt and pepper if needed, then serve in bowls. Enjoy!

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