Sweet And Sour Prawns
This chef-curated Sweet And Sour 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 36g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 330 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Sweet And Sour 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 Sweet And Sour 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 Sweet And Sour Prawns, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- Ingredients:
- • 1 lb fresh peeled prawns
- • 2 tblsp tomato ketchup
- • 1 tblsp sambal oelek (meshed hot chilies)
- • pinch of MSG (monosodium glutamate) (OPTIONAL)
- • 1 tblsp sugar
- • 1 1/2 rice wine
- • 1 tblsp cornstarch stirred in 2 tblsp water
- • 1 clove garlic
- • 1 1/2 tblsp fresh ginger
- • 3 oz scallions
- Marinade:
- • 1 egg white
- • 3 tblsp cornstarch
- • 1/2 tsp salt
- • 3 tblsp water
- • 5 tblsp oil
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
Directions: Marinate prawns for 20 minutes in egg white, cornstarch, salt, water and oilStep 2: Technique & Execution
Mix together the tomato ketchup, sambal oelek, MSG, sugar, rice wine and cornstarchStep 3: Technique & Execution
Peel garlic and ingwer and chop finelyStep 4: Technique & Execution
Also chop scallions finelyStep 5: Technique & Execution
Heat 3/4 litres oil in a pan or wok and fry half of the prawnsStep 6: Technique & Execution
Take them out of the pan after 45 seconds and drain themChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 330 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 36g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 34g | Complex, slow-digesting dietary fiber |
| Fat | 17g | Wholesome dietary lipids for micronutrient absorption |
Sweet And Sour Prawns
This chef-curated Sweet And Sour 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
Marinade
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: Directions: Marinate prawns for 20 minutes in egg white, cornstarch, salt, water and oil
Technique & Execution: Mix together the tomato ketchup, sambal oelek, MSG, sugar, rice wine and cornstarch
Technique & Execution: Peel garlic and ingwer and chop finely
Technique & Execution: Also chop scallions finely
Technique & Execution: Heat 3/4 litres oil in a pan or wok and fry half of the prawns
Technique & Execution: Take them out of the pan after 45 seconds and drain them
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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 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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