Braised Prawns
This chef-curated Braised Prawns offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 39g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 377 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Braised Prawns offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Braised Prawns to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Braised Prawns, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- Ingredients:
- 2 fresh Prawns
- 2 stalks of rape
- 9 oz (250g) boneless chicken breast
- 2 tsp. cornstarch (cornflour)
- 1/2 oz (15g) Chinese ham
- 10 stalks of asparagus, fresh, canned or frozen
- 1 tsp. rice wine, or dry sherry
- 1/2 oz (15g) dried bamboo shoot slices, soaked
- 1 egg white
- 4 cups (1 litre) chicken broth
- 1/4 tsp. salt, or to taste
- 2 tsp. MSG (optional)
- 1/2 oz (15g) fresh or canned bamboo shoots
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Shell, devein and remove the prawnsStep 2: Technique & Execution
Mince the meat into a pulp an mix with the rice wine, egg white, MSG(optional) and saltStep 3: Technique & Execution
Slice the fresh or cannel bamboo shoots and sprinkle each slice with dry cornstarch and spread with some of the prawn pulp. 2Step 4: Technique & Execution
Wash the rape leaves and shredStep 5: Technique & Execution
Chop 1 tsp. of the ham very finely and garnish the prawns with the rape shreds and ham. 3Step 6: Technique & Execution
Place the prawns on a heat-proof dish and steam for 3 minutesChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 377 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 39g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 43g | Complex, slow-digesting dietary fiber |
| Fat | 22g | Wholesome dietary lipids for micronutrient absorption |
Braised Prawns
This chef-curated Braised Prawns offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: Shell, devein and remove the prawns
Technique & Execution: Mince the meat into a pulp an mix with the rice wine, egg white, MSG(optional) and salt
Technique & Execution: Slice the fresh or cannel bamboo shoots and sprinkle each slice with dry cornstarch and spread with some of the prawn pulp. 2
Technique & Execution: Wash the rape leaves and shred
Technique & Execution: Chop 1 tsp. of the ham very finely and garnish the prawns with the rape shreds and ham. 3
Technique & Execution: Place the prawns on a heat-proof dish and steam for 3 minutes
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Storage & Freezing Tips
- Refrigerator: Store in an airtight container for up to 2 days. Keep the components separate if possible to preserve texture.
- Reheating: Reheat gently in a skillet on medium-low heat with a splash of olive oil or butter.
- Freezing: Freezing is not recommended for this dish because ingredients like eggs/asparagus become soggy, rubbery, or mushy when defrosted.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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