Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 180 g prawns, peeled180g
Carbs· 1
- 50 g rice50g
Vegetables· 3
- ½ red onion, rings40g
- ½ tomato, wedges60g
- 60 g long beans, cut60g
Sauces· 1
- 30 g low-oil sambal (1½ tbsp)30g
Spices· 1
- pinch of salt(staple)1g
Fruit· 1
- ½ lime(optional)20g
Fats & oils· 1
- scant 1 tsp oil(staple)4g
Rice on first. Peel and butterfly the prawns, then pat them very dry.
Why? Wet prawns steam instead of sear — dry surfaces are what let a tiny amount of oil produce real browning.Tip: Butterflying isn't just looks — it gives the sambal a groove to cling to.
Next up:Nonstick pan on high: oil in, prawns flat, 1 min untouched, flip, 1 min more, out.
- 2 min · hands-free
Nonstick pan on high: oil in, prawns flat, 1 min untouched, flip, 1 min more, out.
Why? Prawns cook in ~90 seconds — pulling them out early stops them overcooking in the sauce. Overdone prawns go from snappy to mealy.Watch out: A tight 'O' curl means overcooked; you want a relaxed 'C'.02:00Next up:Same pan: onion and beans for 2 min, then sambal, tomato and 2 tbsp water to loosen the paste.
Same pan: onion and beans for 2 min, then sambal, tomato and 2 tbsp water to loosen the paste.
Why? Loosening sambal with water is the core low-oil move: water carries the paste over everything, then evaporates leaving concentrated flavour — the traditional version uses half a cup of oil for the same job.Next up:Prawns back in for 30 s to coat, heat off, lime squeeze. Serve on rice.
Prawns back in for 30 s to coat, heat off, lime squeeze. Serve on rice.
Why? 180 g of prawns is barely 150+ kcal yet carries 32 g protein — seafood is one of fat-loss's best protein bargains.Tip: Like it saucier? One more tbsp of water — the gravy over rice is elite.