Vietnamese pancakes with prawns
These quick and easy nutrient-packed, delicious prawn pancakes are overflowing with flavoursome herbs, fibre, vegetables and protein-rich prawns.
Details
- 4
- 25 minutes
- 18
- Easy
- 5 minutes
Nutrition per serve
- 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 gluten free fish sauce
- ½ clove garlic, crushed
- 1 fresh small red thai chilli (serrano), chopped finely
Method
- 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.
- Shell and devein prawns, leaving tails intact.
- Place rice flour and turmeric in a medium bowl. Add coconut milk, the water and egg; whisk until well combined and batter is smooth.
- 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.
- Slide pancake onto a serving plate and repeat to make three more pancakes.
- 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.
