One-Pan Glass Noodles with Prawns

One-Pan Glass Noodles with Prawns

One-Pan Glass Noodles with Prawns

Serves: 4

Ingredients

  • 200g glass noodles
  • 400g prawns, peeled and deveined
  • ¼ cabbage, chopped
  • 2-3 bokchoy, chopped
  • 2-3 spring onions, cut into 2 inch long pieces

Sauce

  • 1 tbsp minced garlic
  • 1 red chilli, crushed
  • 1 ½ tbsp light soy sauce (reduced salt)
  • 1 tbsp oyster sauce
  • 1 tbsp dark soy sauce
  • 2 tsp honey
  • ½ tsp chilli flakes, optional
  • ½ tsp ground black pepper
  • ½ cup water

Method

  1. Soak the glass noodles according to the package Method, then drain and set aside.
  2. To make the sauce, in a small bowl whisk together the minced garlic, chilli, light soy sauce, oyster sauce, dark soy sauce, honey, black pepper, chilli flakes and water.
  3. In a large skillet, arrange Napa cabbage, bokchoy, prawns and glass noodles. 
  4. Pour in the sauce. 
  5. Cover and bring to a boil over medium heat. 
  6. Uncover and toss to combine until fully cooked. 
  7. Add spring onion and toss again. Enjoy! 

 

Macros per serve

Calories 293 kcal

Protein 25g

Carbohydrates 44g

Fat 1g

Fibre 3g

Sugars 5g

Health benefits

 Prawns are an excellent source of high-quality protein and are naturally very low in carbohydrate and fat.

They also provide selenium, vitamin B12, iodine, zinc and other micronutrients. They’re high protein content helps support muscle maintenance and can contribute to fullness.

Glass noodles are primarily a source of carbohydrate, providing energy. They are generally made from starch such as mung bean or sweet potato starch. However, they tend to be relatively low in fibre and protein, so pairing them with prawns and plenty of vegetables makes for a much more nutritionally balanced meal.


Cabbage is low in calories while providing fibre, vitamin C, vitamin K and folate. Increasing the cabbage is an easy way to add volume and fibre without adding many calories.


Bok choy provides vitamins C and K, folate, calcium and other micronutrients while being very low in calories. It also adds volume, texture and additional vegetables to the meal.


Spring onions provide flavour with very few calories and contribute vitamin C, vitamin K and antioxidant plant compounds.

Garlic contains sulphur-containing compounds such as allicin, which are responsible for much of its characteristic flavour and are being studied for various potential cardiovascular and antimicrobial effects.

Fresh chilli and chilli flakes provide capsaicin and antioxidant compounds while adding significant flavour without adding many calories.


Meal prep tips 

Fridge: This is suitable for meal prep.

Cool the cooked dish promptly, portion into airtight containers and refrigerate at 5°C or below.

For best food safety and quality, consume within 2–3 days.

Because prawns are highly perishable, I wouldn't push this particular dish to the longer end of typical meal-prep storage.

Best meal-prep method

For the best texture:

Cook the noodles according to the packet instructions.

Avoid overcooking the glass noodles.

Stir-fry the vegetables until just tender.

Cook the prawns thoroughly.

Combine with the sauce and noodles.

Cool promptly.

Divide into 4 containers.

If possible, slightly undercook the noodles so they don't become overly soft when reheated.

Freezer safe? Yes, technically, but I wouldn't recommend freezing this dish for best texture.

Cooked prawns can be frozen, but glass noodles can become softer and more prone to breaking after freezing and thawing, while bok choy and cabbage will lose some of their fresh texture.

If you do freeze it: Freezer: approximately 1–2 months for best quality.

Cool completely before freezing and use airtight, freezer-safe containers.

Reheating: From the fridge, microwave until steaming hot throughout, stirring partway through.

You can also reheat in a wok or frying pan with a splash of water to loosen the noodles.

If frozen, thaw overnight in the refrigerator before reheating.

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