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Crispy prawn tartlets
Low Fat No Fat Asian Cooking
Crispy prawn tartlets

Ingredients

1 tablespoon sunflower oil
1 teaspoon sesame oil
3 sheets filo pastry, 30 × 50 cm (12 × 20 inches) each
1 clove garlic, crushed
3 spring onions (scallions), thinly sliced
1 tablespoon grated fresh ginger
1 carrot, cut into fine julienne
300 g (10 oz) raw tiger prawns (uncooked large shrimp), peeled and deveined
75 g (2½ oz) snowpeas (mangetout), thinly sliced
1 bok choy, leaves separated
75 g (2½ oz) bean sprouts
1 tablespoon light soy sauce
sprigs of fresh coriander (cilantro), to garnish

Preparation

  1. Preheat the oven to 200°C (400°F/Gas 6).
  2. Lightly grease a 12-hole standard muffin tin.
  3. Mix together the sunflower and sesame oils.
  4. Trim the pastry sheets to make a 30 × 40 cm (12 × 16 inch) rectangle, discarding the excess pastry.
  5. Cut it lengthwise into three pieces, then widthwise into quarters to create thirty-six 10 cm (4 inch) squares.
  6. Place a square of filo pastry into the base of each muffin hole.
  7. Brush the oil mixture lightly over the top, then place another square of filo over the first, arranging it so the corners are not directly on top of those beneath.
  8. Brush with a little more oil, then place a third layer of filo on top with the corners offset.
  9. Bake the pastry cases for 5–7 minutes, or until golden brown and crisp.
  10. Meanwhile, heat the remaining oil mixture in a wok or large frying pan over medium heat.
  11. Add the garlic, spring onions and ginger, and stir-fry for about 30 seconds.
  12. Add the carrot and stir-fry for 2 minutes, then add the prawns and stir-fry for a further 2 minutes, or until they turn pink.
  13. Add the snowpeas, bok choy and bean sprouts and stir-fry for 2–3 minutes, or until all the vegetables are just tender.
  14. Add the soy sauce and toss to combine.
  15. Spoon the prawn and vegetable mixture into the filo pastry cases and serve immediately, garnished with the coriander.

Each serving (3 tartlets) provides 765 kJ, 183 kcal, 18 g protein, 7 g fat (<1 g saturated fat), 10 g carbohydrate (2 g sugars), 2 g fibre, 381 mg sodium

Serves 4
Preparation: 35 minutes
Cooking: 12–15 minutes

Source:

Low Fat No Fat Asian Cooking

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