Honey Prawn with Blue Cheese Salad
Ingredients:
- For the Salad:
- 2 hand fulls of spinach leaves
- 1 ripe peach, sliced
- 1 handfull cherry tomatoes
- pecans
- 1 red bell pepper, diced
- 30g blue cheese, crumbled
- 6 prawns, peeled and deveined
- 2 teaspoons honey
- Olive oil (for frying)
- Optional Carbohydrate Additions:
- Roasted sweet potato, cubed
- Couscous, cooked
- Wholemeal wraps
Instructions:
1. Prepare the Prawns:
- Heat a drizzle of olive oil in a pan over medium heat.
- Add the prawns and cook until they turn pink (about 3-4 minutes).
- Drizzle honey over the prawns and cook for another minute until they are caramelised.
2. Assemble the Salad:
- In a large bowl, combine the spinach, sliced peach, cherry tomatoes, diced red pepper, and toasted pecans.
- Gently toss in the crumbled blue cheese.
3. Serve:
- Top the salad with the warm honey prawns.
- To keep you fuller for longer add a carbohydrate, add roasted sweet potato, couscous, or serve in wholemeal wraps.
- Drizzle with a little extra olive oil and a squeeze of lemon if desired.
Certainly! Here’s a more detailed breakdown of the nutritional benefits of each ingredient in the Honey Prawn with Blue Cheese Salad:
Nutritional Benefits:
Spinach
- Vitamins: High in vitamins A, C, and K. Vitamin A supports eye health, vitamin C boosts the immune system, and vitamin K is essential for blood clotting and bone health.
- Minerals: A good source of iron, important for oxygen transport in the blood and preventing anaemia.
- Antioxidants: Contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
- Fibre: Promotes digestive health and contributes to satiety.
Peach
- Vitamins: Rich in vitamin C, which supports skin health and immune function. Also provides vitamin A for vision and skin health.
- Antioxidants: Contains antioxidants such as phenolic compounds that may help reduce inflammation and protect against chronic diseases.
- Hydration: High water content helps keep you hydrated.
- Fibre: Provides dietary fiber, aiding in digestion and promoting a feeling of fullness.
Cherry Tomatoes
- Vitamins: Good source of vitamins C and K. Vitamin C is an antioxidant, and vitamin K plays a key role in bone health.
- Lycopene: Rich in lycopene, an antioxidant linked to reduced risk of heart disease and cancer.
- Low in Calories: Makes them a great addition for weight management.
Pecans
- Healthy Fats: Contains monounsaturated fats that are heart-healthy and may help lower bad cholesterol levels.
- Nutrients: Rich in vitamins and minerals, including vitamin E (an antioxidant), magnesium (important for muscle and nerve function), and zinc (supports immune function).
- Fibre: High in dietary fibre, which aids digestion and contributes to feelings of fullness.
Red Bell Pepper
- Vitamins: Excellent source of vitamins A and C. Vitamin A supports vision and immune health, while vitamin C is crucial for collagen production and skin health.
- Antioxidants: Contains various antioxidants that can help protect against oxidative stress.
- Low in Calories: Low in calories and high in water content, making them a great addition to salads.
Blue Cheese
- Calcium: A good source of calcium, important for bone health and muscle function.
- Protein: Provides a significant amount of protein, which is essential for tissue repair and muscle building.
- Flavour: The strong flavour can enhance the taste of dishes, allowing for smaller amounts to be used while still providing satisfaction.
Prawns
- Protein: Excellent source of lean protein, which is essential for muscle growth and repair.
- Omega-3 Fatty Acids: Contains omega-3 fatty acids that are beneficial for heart health and reducing inflammation.
- Low in Calories: Low in calories, making them a good choice for weight management.
- Vitamins and Minerals: Rich in vitamin B12 (important for nerve function) and selenium (an antioxidant).
Summary:
This Honey Prawn with Blue Cheese Salad is a well-rounded meal that provides a variety of nutrients, supporting overall health and wellness. The combination of lean protein, healthy fats, fibre. vitamins, and minerals makes it not only delicious but also nutritious! Enjoy your meal! 🌱🌿
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