Crunchy Asian cabbage & prawn salad

PREP: 20 MINS
This no-cook main course is packed full of good-for-you ingredients

Nutrition:

• kcal198
 
• fat7g
 
• saturates1g
 
• carbs18g
 
• sugars16g
 
• fibre4g
 
• protein18g
 
• salt3.18g

Ingredients

• 250g/9oz Chinese cabbage
• 175g/60z white cabbage
  
• 2 celery
  
   sticks
• 2 carrot
  
• small handful mint
  
  , chopped
• small handful coriander, chopped
• 200g cooked large peeled prawn
  
• 4 tbsp roasted peanut, chopped

For the dressing

• 1-2 small red chillies, sliced
• 1 garlic clove, crushed
• 2 tbsp caster sugar
• 2 tbsp rice vinegar
• 3 tbsp lime juice
• 3 tbsp fish sauce

Method

1. Shred the cabbages, celery and carrot finely on a mandolin or grate them on the largest holes on a grater. Add the mint and coriander to the vegetables along with the prawns. Toss everything together.
2. Make the dressing by whisking all the ingredients together. Dress the salad and tip it into a bowl, sprinkle over the peanuts and serve straight away.

Asian prawn & pineapple salad

This no-cook main course salad can just be tossed together and served on its own, or with steamed rice or boiled noodles
PREP: 20 MINS
Healthy

Nutrition:

• kcal202
 
• fat7g
 
• saturates1g
 
• carbs17g
 
• sugars14g
 
• fibre3g
 
• protein19g
 
• salt1.5g

Ingredients

• 1 small pineapple
  
   or 350g pineapple chunks
• 140g beansprout
• 250g cooked king prawn
• ½ cucumber, peeled, deseeded and sliced on the angle
• 200g cherry tomatoes, halved
• handful mint
  
   leaves, very roughly chopped
• 50g unsalted cashew
  
  , toasted if you like

For the dressing

• ½ red chilli, deseeded and sliced
• 1 garlic clove
• 1 tsp golden caster sugar
• juice 2 limes
  
• 1½ tsp fish sauce

Method

1. Mash the chilli, garlic and sugar to a paste using a pestle and mortar or small processor. Stir in the lime juice and fish sauce, then set aside.
2. Peel, quarter, core and slice the pineapple at an angle. Toss with beansprouts, prawns, cucumber and tomato and some of the dressing. Pile into bowls and scatter with mint and cashews. Drizzle with the rest of the dressing and serve.

Prawn spring roll wraps

These healthy bites make a great light lunch or snack with a little bowl of sweet chilli sauce
PREP: 10 MINSCOOK: 20 MINS

• Can be frozen uncooked

• • Nutrition: per serving

    • kcal241
     
    • fat5g
     
    • saturates1g
     
    • carbs39g
     
    • sugars8g
     
    • fibre0g
     
    • protein14g
     
    • salt1.29g

Ingredients

• 1 bundle dried thread rice noodles (about 60g)
• 1 tbsp sunflower oil
  
• 300g pack fresh stir-fry vegetable - go for a leafy mix
• half finger-length fresh root ginger
  
  , grated
• small bunch coriander, stalks finely sliced, leaves roughly chopped
• 200g raw peeled prawn
  
  , halved
• 2 tbsp sweet chilli sauce, plus extra to serve
• 8 small sheets filo pastry
• 1 tbsp sesame seeds (optional)

Method

1. Heat oven to 220C/fan 200C/gas 7. Cook the noodles according to pack instructions. Heat 1 tsp oil in a large wok or non-stick frying pan. Stir-fry the vegetables, ginger and coriander stalks for 3-4 mins until almost cooked, but still with a little crunch. Throw in the prawns for 1 min until pink, then stir in the sweet chilli sauce, coriander leaves and noodles, then remove from the heat.
2. Brush 4 sheets of filo with a little of the oil, then cover with the remaining sheets. Pile a quarter of the prawn mixture along the narrow edge of each sheet, fold over the edges, then roll up to give you 4 large spring rolls. These can now be frozen for up to 1 month; defrost thoroughly before cooking as below. Brush with the remaining oil, sprinkle with sesame seeds if using, then bake on a baking sheet, seam-side down, for 15 mins until golden and crisp. Serve with a green salad, and a good dollop of extra chilli sauce on the side.