Prawn & Tenderstem Udon (Broth)
A light, warming Japanese-style noodle soup — prawns and tenderstem broccoli in a gingery dashi broth with udon. Quick and high-protein.
- 430
- kcal
- 32g
- protein
- 52g
- carbs
- 6g
- fat
- 5g
- fiber
- 15 min
- time
Method
Build the broth
Bring the dashi or stock to a gentle simmer with the soy sauce, mirin, garlic clove, grated, and ginger, grated.
3:00Cook the tenderstem
Add the handful tenderstem broccoli and simmer for 3-4 minutes until just tender.
3:30Add the prawns
Add the prawns (defrosted) and cook for 2-3 minutes, just until pink and curled — don't overcook them.
2:30Add the udon
Add the nest ready-to-cook udon to the broth to warm through, or pile it into the bowl and ladle the broth over.
Serve
Ladle into a bowl and finish with the spring onion, sliced and sesame seeds.
Notes
Around 430 kcal and 32g protein per serving. Naturally lactose-free. The prawn rule — they cook in 2-3 minutes and turn rubbery if overdone, so add them near the end, cook just until pink and curled, then stop. Defrost the prawns first and pat dry. The tenderstem goes in first as it takes a little longer than the prawns. Soy kept at 1 tbsp so the broth isn't too salty — taste and add a splash more if needed. A few drops of sesame oil or a pinch of chilli at the end lifts it.