Thai-style peanut butter prawn noodles

This Asian-inspired dish is ideal if you need a speedy, nutritious dinner. There’s also some evidence to suggest ginger may help combat nausea in pregnancy1.

Content highlights

Type of meal

Dinner

Prep time

10 minutes

Cook time

15 minutes

Serves

4

Allergens

crustaceans (prawns) ◦ eggs ◦ fish ◦ peanuts ◦ sesame seeds ◦ soya ◦ gluten ◦ celery

This dish is

dairy free ◦ a source of Selenium

Ingredients

  • ½ tbsp soy sauce (reduced salt)
  • 100ml vegetable stock (reduced salt)
  • ½ tbsp fish sauce
  • 1 tbsp mirin or rice wine vinegar
  • 1 tsp sweet chilli sauce
  • 3 tbsp crunchy peanut butter (with no added salt & sugar)
  • 2 tsp ginger, grated
  • 2 garlic cloves, crushed
  • ½ tsp chilli flakes
  • 2 limes
  • 1 tsp sesame oil
  • 4 nests rice noodles
  • 2 eggs, beaten
  • 200g frozen, pre-cooked and peeled prawns
  • 200g bean sprouts
  • 50g spring onions, thinly sliced
  • 1 tbsp coriander, roughly chopped
  • 1 tbsp peanuts, chopped

Method

  1. In a small bowl, mix the soy sauce, vegetable stock, fish sauce, mirin, sweet chilli sauce, peanut butter and chilli flakes with the juice of one lime, then set aside.
  2. In a saucepan, cook the noodles according to the packet instructions. When ready, drain and rinse with cold water to stop them sticking.
  3. Heat the sesame oil in a large pan over a medium heat and add the ginger and garlic. Fry for 1-2 minutes, before adding the prawns and cooking for a further 2-3 minutes.
  4. Push the prawns to the side of the pan and pour in the eggs, allowing them to cook like an omelette for 1-2 minutes before breaking up with a wooden spoon and mixing with the prawns.
  5. Add the sauce to the pan, mix with the prawns and egg then pour the noodles on top. Mix for a few minutes until everything is coated, then add the bean sprouts and half the spring onions and cook for a further 2-3 minutes. If the noodles get too sticky, add a tablespoon or two of water.
  6. To serve, ladle into a bowl and sprinkle with coriander, the remaining spring onions and chopped peanuts, and squeeze a quarter of lime on top. If you like it spicy, sprinkle a few more chilli flakes on to taste.

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Nutritionist's tip

If you’re using fresh prawns, ensure they are thoroughly cooked before eating to reduce the risk of food poisoning2. You’ll know when they are fully cooked because they’ll turn from grey to pinky-white.

Nutritional benefits

  • Some mums-to-be find that ginger can help to ease pregnancy-related nausea and vomiting.3
  • Prawns provide vitamin E, of which an adequate intake during pregnancy reduces the likelihood of your child developing asthma and respiratory issues later in life.4,5
  • Bean sprouts are a source of folic acid which can help reduce the risk of neural tube defects such as spina bifida. The NHS recommends taking a folic acid supplement in addition to eating foods high in folic acid during pregnancy. 6
Nutrition valueAmount% Reference nutrient intake
Energy488kcal24%
Fat15g
21%
Saturates3.4g
17%
Sugars4.8g5%
Salt1.4g
23%

Nutritional claims are based on single-portion analysis.

  1. NHS. Vomiting and morning sickness in pregnancy [Online] 2018 Available at:https://www.nhs.uk/conditions/pregnancy-and-baby/morning-sickness-nausea/ [Accessed June 2018]..
  2. NHS. Can I eat shellfish during pregnancy? [Online] Available at: https://www.nhs.uk/common-health-questions/pregnancy/can-i-eat-shellfish-during-pregnancy/[Accessed July 2018].
  3. NHS. Drugs, ginger and acupuncture 'best for morning sickness' [Online] 2016 Available at: https://www.nhs.uk/news/pregnancy-and-child/drugs-ginger-and-acupuncture-best-for-morning-sickness/ [Accessed June 2018]..
  4. Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7. AND   Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.
  5. Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.
  6. NHS. Why do I need folic acid in pregnancy? [Online] 2018 Available at: https://www.nhs.uk/chq/Pages/913.aspx [Accessed June 2018].

Last reviewed: 28th July 2020
Reviewed by Nutricia’s Medical and Scientific Affairs Team

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