Recipes.

Spiced Prawns + Potatoes

By Joe Wicks


I Quit Sugar: Spiced Prawns with Potatoes
  • 1 servings
  • Prep - 10 mins
    Cooking - 12 mins
  • Total - 22 mins
I Quit Sugar: Spiced Prawns with Potatoes

This delicious, throw-together dish from Joe Wick's Lean in 15: The Sustain Plan uses a microwave to cook the potatoes in a matter of minutes, how genius?! He's also added some stir-fried veggies, prawns and a quick poached egg which makes for a nutritionally balanced and satisfying dish.  

Servings: 1
Preparation: 10 mins
Cooking: 12 mins

Ingredients

  • 1 large potato, chopped into 2cm cubes.
  • 1/2 tablespoon coconut oil.
  • 1/2 red onion, diced.
  • 2 cloves garlic, finely chopped.
  • 1/4 courgette (zucchini), chopped into 2cm pieces.
  • 1/4 red pepper, de-seeded and sliced into 1cm strips.
  • 1 egg.
  • 180 g raw prawns, peeled.
  • 2 teaspoons smoked paprika.
  • 1 teaspoon turmeric.
  • 1 large handful of baby spinach leaves.
  • 1 lemon, juiced.

Directions

1. Zap the potato cubes in the microwave for 4 minutes, leave to rest for 1 minute and then blast for a further 3 minutes. Leave the potato in the microwave for now. Put a saucepan of water on to boil.

2. Meanwhile, melt half of the coconut oil in a frying pan over a medium to high heat. Chuck in the onion, garlic, courgette and red pepper and stir-fry for 2 minutes.

3. You will have to wait a little for the potato to finish cooking, so this is a good time to poach the egg, carefully cracking it into the hot water and reducing the heat until the water is just 'burping'. Cook the egg for about 4 minutes for a runny yolk, then carefully life it out with a slotted spoon and drain on kitchen roll.

4. As soon as the spud is ready, add it to the frying pan along with the prawns. Crank the heat up to maximum and fry, stirring occasionally.

5. When the prawns are pretty much cooked through – their raw great colour will turn pink – reduce the heat to medium and sprinkle in the spices, tossing to coat the ingredients in the pan. Pour in 1 tablespoon of water to prevent any burning.

6. Stir in the baby spinach through the mixture, turn off the heat and let the leaves wilt in the residual heat.

7. Plate up the spiced prawns and spud mix and squeeze over a little lemon juice. Finish by crowning with your perfectly poached egg.


Note

Joe Wicks Lean In 15: The Sustain Plan by Joe Wicks is published by Bluebird Tuesday. RRP $34.99.

https://iquitsugar.com/wp-content/uploads/2016/11/Lean-In-15-The-Sustain-Plan-Cover-Image.jpg

This delicious, throw-together dish from Joe Wick's Lean in 15: The Sustain Plan uses a microwave to cook the potatoes in a matter of minutes, how genius?! He's also added some stir-fried veggies, prawns and a quick poached egg which makes for a nutritionally balanced and satisfying dish.

Ingredients

  • 1 large potato, chopped into 2cm cubes.
  • 1/2 tablespoon coconut oil.
  • 1/2 red onion, diced.
  • 2 cloves garlic, finely chopped.
  • 1/4 courgette (zucchini), chopped into 2cm pieces.
  • 1/4 red pepper, de-seeded and sliced into 1cm strips.
  • 1 egg.
  • 180 g raw prawns, peeled.
  • 2 teaspoons smoked paprika.
  • 1 teaspoon turmeric.
  • 1 large handful of baby spinach leaves.
  • 1 lemon, juiced.

Directions

1. Zap the potato cubes in the microwave for 4 minutes, leave to rest for 1 minute and then blast for a further 3 minutes. Leave the potato in the microwave for now. Put a saucepan of water on to boil.

2. Meanwhile, melt half of the coconut oil in a frying pan over a medium to high heat. Chuck in the onion, garlic, courgette and red pepper and stir-fry for 2 minutes.

3. You will have to wait a little for the potato to finish cooking, so this is a good time to poach the egg, carefully cracking it into the hot water and reducing the heat until the water is just 'burping'. Cook the egg for about 4 minutes for a runny yolk, then carefully life it out with a slotted spoon and drain on kitchen roll.

4. As soon as the spud is ready, add it to the frying pan along with the prawns. Crank the heat up to maximum and fry, stirring occasionally.

5. When the prawns are pretty much cooked through – their raw great colour will turn pink – reduce the heat to medium and sprinkle in the spices, tossing to coat the ingredients in the pan. Pour in 1 tablespoon of water to prevent any burning.

6. Stir in the baby spinach through the mixture, turn off the heat and let the leaves wilt in the residual heat.

7. Plate up the spiced prawns and spud mix and squeeze over a little lemon juice. Finish by crowning with your perfectly poached egg.

Note

Joe Wicks Lean In 15: The Sustain Plan by Joe Wicks is published by Bluebird Tuesday. RRP $34.99.

https://iquitsugar.com/wp-content/uploads/2016/11/Lean-In-15-The-Sustain-Plan-Cover-Image.jpg

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