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Diabetes-friendly Recipes

Prawn and Onion in Tomato Sauce

(Serves 4)(Source of recipe: dietitian of the Department of Health )
 Prawn and Onion in Tomato Sauce

Ingredients:

  1. Prawns, large 4 pcs (approx. 240 g)
  2. Onion, large 1 pc (approx. 170 g)
  3. Tomato, small 3 pcs (approx. 130 g)
  4. Garlic, finely chopped 1 tbsp
  5. Chinese cooking wine 2 tbsp
  6. Vegetable oil 3 tsp

Marinade for prawns:

  1. Salt ¼ tsp
  2. Sugar ½ tsp
  3. Cornstarch ½ tsp
  4. Chinese cooking wine 1 tsp
  5. White pepper a pinch

Seasoning for tomato sauce:

  1. Salt ½ tsp
  2. Sugar 1 tsp
  3. Cornstarch 1 tsp
  4. Chinese cooking wine 2 tsp
  5. Water 3 tbsp

Method:

  1. Rinse the prawns, remove the intestines, heads, legs, tails, shells, and sharp parts. Cut open the prawns and mix well with the marinade for about 30 minutes.
  2. Rinse the tomato and cut into chunks. Put them in a non-stick pan and cook until they become softened. Take them out and discard the skin. Press with the side of a spoon and add the garlic and seasoning to prepare the tomato sauce. Set aside.
  3. Rinse, peel, and slice the onion.
  4. Stir-fry the prawns in a non-stick pan with 1½ teaspoon of oil for about 3 minutes. Set aside.
  5. Stir-fry the onion with the remaining oil. Add back the prawns and pour the wine down the side of the pan. Then add the tomato sauce and stir-fry until the prawns are cooked thoroughly.

 

Nutrient Analysis (per serving)

Energy
(kcal)

Carbo-hydrate
(g)

Protein
(g)

Fat
(g)

Cholesterol
(mg)

Dietary fibre
(g)

Sodium
(mg)

109

8

7

5

37

1.2

507

 

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