Vietnamese pancakes with prawns

These quick and easy nutrient-packed, delicious prawn pancakes are overflowing with flavoursome herbs, fibre, vegetables and protein-rich prawns.
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Details
  • 4
  • 25 minutes
  • 18
  • Easy
  • 5 minutes
Nutrition
  • Energy 1800kJ
  • Protein 23.5g
  • Fat - Total 14.7g
  • Fat - saturated 3.9g
  • Carbohydrate - Total 47.1g
  • Fibre 6.5g
  • Sodium 449mg

Ingredients

  • 8 cooked tiger prawns (shrimp) (280g)
  • ½ cup (90g) rice flour
  • ¼ teaspoon turmeric
  • 2 tablespoons reduced-fat coconut milk
  • ⅔ cup (160ml) water
  • 1 egg
  • 1 tablespoon olive oil
  • 8 butter (boston) lettuce leaves (pulled from the centre of the lettuce)
  • 1 lebanese cucumber (130g), sliced thinly
  • 1 medium carrot (120g), sliced into ribbons
  • 1 cup (80g) bean sprouts
  • ½ bunch fresh mint leaves
  • ½ bunch fresh thai basil leaves
  • Chilli dipping sauce
  • 1 tablespoon warm water
  • 1 tablespoon lemon juice
  • 2 teaspoons cane sugar
  • ½ teaspoon fish sauce
  • ½ clove garlic, crushed
  • 1 fresh small red thai chilli (serrano), chopped finely

Method

  1. Make chilli dipping sauce: Place the water, juice and sugar in a small bowl; stir until sugar has dissolved. Add remaining ingredients; stir to combine.
  2. Shell and devein prawns, leaving tails intact.
  3. Place rice flour and turmeric in a medium bowl. Add coconut milk, the water and egg; whisk until well combined and batter is smooth.
  4. Heat 1 teaspoon of the oil in a large non-stick frying pan (base measurement 23cm/9-inches) over medium heat; pour a quarter of the batter into pan, swirl around base to form a thin pancake. Cook for 2 minutes or until batter has set.
  5. Slide pancake onto a serving plate and repeat to make three more pancakes.
  6. Serve pancakes with lettuce, prawns, cucumber, carrot, sprouts, herbs and chilli dipping sauce.

Dietitian Notes / Recipe Tips

  • This traditional Vietnamese lunch is eaten by tearing off a piece of pancake and placing it inside a lettuce leaf, along with some herbs, sprouts, prawns and vegetables. It is then rolled up and dipped into a sauce.
  • Use a vegetable peeler to slice thin ribbons from the cucumber and carrot.

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Provider Acknowledgement

Image and recipe from The Australian Women’s Weekly, Diabetes Cookbook by arrangement Bauer Books, a division Bauer Media Australia. Copyright © 2017

 

The Women’s Weekly Diabetes cookbook is available at Diabetesshop here.

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