15 minute lunch: Quick and easy prawn and noodle stir fry

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This simple wok wonder is packed with rapeseed oil for a healthy heart...

Prawn stir fry using rapeseed oil
Eating to keep your heart healthy isn't something you should start at middle age – it's something you should do every day.

One way you can protect your heart is to swap sat-fat rich cooking oils for unsaturated fats like rapeseed oil. This helps to provide the heart with healthy monounsaturated and polyunsaturated essential fatty acids like omega 3, 6 and 9.

This prawn noodle stir fry is great for a quick weekend lunch with friends.

Here's how to get it right...

Prawn and noodle stir fry

Prep time: 5 minutes

Cook time: 10 minutes

Serves: 4

Ingredients:

250g egg noodles
2tbsp rapeseed oil
1 red pepper, sliced
1 bunch spring onions, cut into 2cm pieces
100g mange tout
1tbsp tomato puree
2tbsp reduced-fat soy sauce
2tbsp Thai sweet chilli sauce
1tbsp clear honey
250g cooked, peeled tiger prawns

Method:

Cook the noodles in boiling water for 4-5 minutes until tender, then drain.

Meanwhile, heat the oil in a large frying pan and fry the vegetables for 4-5 minutes.

Blend the tomato puree with the soy, chilli sauce and honey and stir into the vegetables with the prawns, cook for 1-2 minutes. Gently stir in the noodles and serve.

Top tip:

Try strips of chicken breast instead of prawns by stir frying with the vegetables.

Nutritional Value:

Calories per serving: 393 (kcal)
Saturated fat per serving: 2 (g)

Total cost: £9.18
Cost per serving: £2.30

For more hearty and healthy recipes using rapeseed oil, click here.

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