Massive 300 Calorie Stir Fry
Dive into our vibrant 300-Calorie Stir Fry, a deliciously satisfying dish that packs a protein punch while keeping those calories in check! Featuring fresh, crisp veggies and tender chicken, this quick and easy recipe is your go-to for a healthy meal that won’t weigh you down. Toss everything in a sizzling hot pan for a burst of flavor that will make your taste buds dance!
Prep
15
min
Cook
10
min
Serves
1
people
Level
beginner
📝 Ingredients
Serves 1🥬Fresh Produce(5)
- 200 grams of cauliflower rice (7.06 oz)
- Nando's garlic sauce
- parsley flakes
- spring onion
- a tiny bit of water
🥩Meat & Seafood(1)
- 200 grams of prawns (7.06 oz)
🥛Dairy & Eggs(1)
- an egg
🧂Spices & Seasonings(3)
- all-in-one seasoning
- garlic powder
- salt
🍯Sauces & Condiments(1)
- light soy sauce
📦Other(4)
- some diced up capsicum
- chili
- chili flakes
- 50 grams of frozen mixed vegetables (1.76 oz)
👨🍳 Instructions
- 1
Start by grabbing 200 grams of prawns and seasoning with garlic powder, parsley flakes, chili flakes, and salt. Mix everything together and then cook them on the pan for about 3 minutes on each side.
- 2
Place the prawns in a bowl and set aside.
- 3
Add 200 grams of cauliflower rice to the pan and all this is under 50 calories.
- 4
Add 50 grams of frozen mixed vegetables and some diced up capsicum.
- 5
Add a tiny bit of water and let it cook for a few minutes.
- 6
Pat it down with a paper towel to stop it from being soggy.
- 7
Add some all-in-one seasoning, crack in an egg, let it cook, and then mix everything together.
- 8
Add the prawns back, add Nando's garlic sauce with some light soy sauce.
- 9
Mix it around, let it cook for another minute or two.
- 10
Top it off with spring onion and chili and enjoy.
💡 Pro Tips
- ✓Heat your pan to 400-450°F before adding prawns to achieve the Maillard reaction in just 3 minutes per side, creating proper caramelization without overcooking the delicate proteins.technique400-450°F
- ✓Pat cauliflower rice completely dry before cooking and use high heat (375°F+) to evaporate moisture quickly, preventing the mushy texture that ruins stir-fries.technique375°F+
- ✓Add only 1-2 tablespoons of water maximum when cooking frozen vegetables, as they contain 85-90% water that will release during cooking.ingredient1-2 tablespoons
- ✓Create a well in your vegetable mixture before cracking the egg, allowing it to set for 30-45 seconds before scrambling to prevent it from becoming watery and dispersed.technique30-45 seconds
- ✓Add sauces off-heat or reduce temperature to 200-250°F to prevent the sugars in Nando's sauce from burning and turning bitter.timing200-250°F
Share this recipe
Prep
15
min
Cook
10
min
Serves
1
people
Level
beginner
Share this recipe
Massive 300 Calorie Stir Fry
Dive into our vibrant 300-Calorie Stir Fry, a deliciously satisfying dish that packs a protein punch while keeping those calories in check! Featuring fresh, crisp veggies and tender chicken, this quick and easy recipe is your go-to for a healthy meal that won’t weigh you down. Toss everything in a sizzling hot pan for a burst of flavor that will make your taste buds dance!
📝 Ingredients
Serves 1🥬Fresh Produce(5)
- 200 grams of cauliflower rice (7.06 oz)
- Nando's garlic sauce
- parsley flakes
- spring onion
- a tiny bit of water
🥩Meat & Seafood(1)
- 200 grams of prawns (7.06 oz)
🥛Dairy & Eggs(1)
- an egg
🧂Spices & Seasonings(3)
- all-in-one seasoning
- garlic powder
- salt
🍯Sauces & Condiments(1)
- light soy sauce
📦Other(4)
- some diced up capsicum
- chili
- chili flakes
- 50 grams of frozen mixed vegetables (1.76 oz)
👨🍳 Instructions
- 1
Start by grabbing 200 grams of prawns and seasoning with garlic powder, parsley flakes, chili flakes, and salt. Mix everything together and then cook them on the pan for about 3 minutes on each side.
- 2
Place the prawns in a bowl and set aside.
- 3
Add 200 grams of cauliflower rice to the pan and all this is under 50 calories.
- 4
Add 50 grams of frozen mixed vegetables and some diced up capsicum.
- 5
Add a tiny bit of water and let it cook for a few minutes.
- 6
Pat it down with a paper towel to stop it from being soggy.
- 7
Add some all-in-one seasoning, crack in an egg, let it cook, and then mix everything together.
- 8
Add the prawns back, add Nando's garlic sauce with some light soy sauce.
- 9
Mix it around, let it cook for another minute or two.
- 10
Top it off with spring onion and chili and enjoy.
💡 Pro Tips
- ✓Heat your pan to 400-450°F before adding prawns to achieve the Maillard reaction in just 3 minutes per side, creating proper caramelization without overcooking the delicate proteins.technique400-450°F
- ✓Pat cauliflower rice completely dry before cooking and use high heat (375°F+) to evaporate moisture quickly, preventing the mushy texture that ruins stir-fries.technique375°F+
- ✓Add only 1-2 tablespoons of water maximum when cooking frozen vegetables, as they contain 85-90% water that will release during cooking.ingredient1-2 tablespoons
- ✓Create a well in your vegetable mixture before cracking the egg, allowing it to set for 30-45 seconds before scrambling to prevent it from becoming watery and dispersed.technique30-45 seconds
- ✓Add sauces off-heat or reduce temperature to 200-250°F to prevent the sugars in Nando's sauce from burning and turning bitter.timing200-250°F