Garlicky Prawn & Broccoli Stir-Fry – Fast, Fresh & High in Protein

A quick garlicky prawn and broccoli stir-fry for a fresh protein-rich dinner

Recipe type: 🔵 Sports Nutrition – Recovery Meal ||🟢 Weight Management – Balanced

This garlicky prawn and broccoli stir-fry is quick, colourful and naturally high in protein. Serve it as written for a lighter weight management meal, or add rice or noodles to increase carbohydrate for training and recovery. Explore my sports nutrition services for personalised portion and fuelling advice.

Ingredients

6 garlic cloves, sliced

1 head broccoli, cut into small florets

1/2 red bell pepper, diced

450g raw prawns

2tsp. lemon juice, plus extra to taste

Method

1. Heat 1 tbsp. olive oil in a large pot over medium heat. Add half of the sliced garlic and cook for 1 minute

2. Add the broccoli, red bell pepper, and 1/4 teaspoon each of salt and pepper. Cover and cook, stirring occasionally.

Tip: if pot becomes dry, add 1 tbsp of water.

3. Cook for 3-5 minutes, until vegetables become tender.

4. Transfer vegetables to a bowl and keep warm

5. increase heat to medium-high and add 1 tbsp. olive oil to the pot. Add remaining garlic and cook for 1 minute.

6. Add shrimp and 1/4 teaspoon of each salt and pepper. Cook for 3-5 minutes, stirring frequently until shrimp are cooked through.

7. return broccoli mixture to the pot, stir in lemon juice. Taste and adjust seasoning if needed.

8. Serve immediately and enjoy!

Janie’s Nutrition Notes

Prawns provide lean protein, while broccoli and red pepper add fibre and volume. Add rice or noodles after demanding sessions, or keep the vegetable-focused version for a lighter meal.

Work with me on sports nutrition or weight management

Free 15-minute consultation

""