Bought cocktail prawns, canned baby corns, carrots, cauliflowers, green beans and wombak on sale. I am trying out using a handful of recipes that I browsed; there are a lot of ways and varieties ingredients. I opted for few ingredients. Decided to make mixed vegetables to go with the prawns and rice.

Sweet and sour prawns are a popular dish made with prawns in a tangy sauce, offering health benefits like lean protein, omega-3 fatty acids, and essential minerals that support heart, brain, and immune health. Their nutritional value can vary based on preparation methods. While prawns promote healthy skin and strong bones, they should be consumed in moderation by those with high cholesterol or cardiovascular risks due to their cholesterol content.

“Wombok cabbage, or Chinese cabbage, is a crunchy vegetable with a sweet flavour. It’s rich in vitamin C, vitamin K, potassium, and dietary fiber, making it great for salads, stir-fries, and dumplings. Its high fiber helps digestion and gut health, and it contains antioxidants that may reduce inflammation and boost immunity. Eating more cruciferous vegetables like wombok can also support heart health by lowering cholesterol and blood pressure.”

“Green beans are the unripe, immature pods of the common bean plant, harvested while still green. They are a nutritious vegetable that provides numerous benefits, including supporting heart health with fiber and potassium, aiding in weight management due to being low in calories and fat, and contributing to healthy bones through Vitamin K and calcium. Green beans are also rich in antioxidants and vitamins A, C, and K, which protect against cellular damage and support the immune system.”

“Carrots are vitamin A-rich root vegetables that support eye health, while cauliflower, a cruciferous vegetable high in vitamin C and K, boosts immune function. Both provide antioxidants and fiber for overall well-being.”

My meal is colourful, healthy and delicious. Let’s cook!!!

Ingredients

Sweet and sour prawns

2 packets of cocktail prawns, bought no shells and already deveined, 500 g
1 canned baby corn
1/2 onion, diced
bought a small box of pineapple juice, 80 ml
2 Tbs rice wine vinegar
1 Tbs sugar
1 Tbs lime juice
1 Tbs soy sauce
1/2 Tbs pickled white ginger, diced
2 Tsp corn flour mixed with 2 Tbs water
oil
salt
pepper

Mixed vegetables

2 large carrots, blanched and cut into matchsticks
1 medium cauliflower, blanched stems and florets
8 green beans, cut to bite size, blanched
5 wombak leaves and stems, cut into bite size and blanched
1 canned straw mushrooms, cut in half
1/2 small white onion, cut roughly
1/4 c vegetables stock
2 Tbs minced garlic
1 Tbs Shao Xing Chinese cooking wine
2 Tbs oyster sauce
2 Tbs soy sauce
oil
salt
pepper

Method

Mixed vegetables

To blanch vegetables

Bring a large pot of water to a boil and salt it generously. Fill a metal basin with ice water, and put a colander or strainer in it. Add the lightest coloured or mildest flavoured vegetables first: cauliflowers, wombak, carrots and green bean to the boiling water and cook, uncovered, until crisp tender, or the desired degree of doneness. Scoop the vegetables from the water and immediately put them in the ice water, to stop the cooking and set their colour. Cool and drain, and set aside.

To cook vegetables

Heat 2 Tbs oil in a big saucepan over medium heat, and add in garlic and onion cook for 1 minutes or until translucent. Add in cauliflower stems, cook for about 2 minutes, then add in vegetables stock, carrots, green beans, and cauliflower florets, cook for about 3 minutes. Next add wombak and mushrooms; cook for about 2-3 minutes.

Pour Shao Xing Chinese cooking wine, oyster sauce, and soy sauce. Stir to mix well for 1-2 minutes. Check the doneness of vegetables. Once done to your desired cooking add seasoning. Enhance the vegetables at the end of cooking with 1 Tbs oil (OPT). Spoon onto a serving bowl. Keep warm with tented foil.

Sweet and sour prawns

Heat a lug of oil (3 Tbs) in a large wok over a medium-high heat. Add onion and pickled ginger, cook for 2 minutes. Next add prawns, cook for 3-4 minutes, or until just cooked through.

Meanwhile, in a bowl, combine the pineapple juice, vinegar, sugar, lime juice, soy, cornflour and water, whisking well. Then add to wok along with baby corns. Stir to combine. Reduce the heat to low and simmer for about 3-4 minutes, or until thickened and reduced. Transfer to a plate. Serve it with rice and mixed vegetables. Enjoy with a glass of white wine!!!

Note: When blanching a mix of vegetables, don’t cook them together since they may not all cook at the same time. Start with the lightest coloured or mildest flavoured vegetable, and blanch and refresh each vegetable, one after the other, until cooked as desired.

https://helenscchin.com/2022/11/16/sweet-and-sour-prawns-with-mixed-vegetables-on-rice/

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