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Pregnancy

      Prep time: 10 minutes - Cook time: 15 minutes - Serves: 4

      Thai-style peanut butter prawn noodles

      This Asian-inspired dish is ideal if you need a speedy, nutritious dinner. There’s also some evidence to suggest ginger may help combat nausea in pregnancy1.

      This dish is: Dairy free • a source of  selenium

      Each portion contains:

      Nutrition value Amount % Reference nutrient intake
      Energy 488kcal 24%
      Fat 15g
      21%
      Saturates 3.4g
      17%
      Sugars 4.8g 5%
      Salt 1.4g
      23%

      Nutritionist's tip

      If you’re using fresh prawns, ensure they are thoroughly cooked before eating to reduce the risk of food poisoning2. You’ll know because they turn from grey to pinky-white.

      Ingredients

      • 1/2 tbsp soy sauce (reduced salt)
      • 100 ml vegetable stock (reduced salt)
      • 1/2 tbsp fish sauce
      • 1 tbsp mirin or rice wine vinegar
      • 1 tsp sweet chili sauce
      • 3 tbsp crunchy peanut butter (with no added salt & sugar)
      • 2 tsp ginger, grated
      • 2 garlic cloves, crushed
      • 1/2 tsp chilli flakes
      • 2 limes
      • 1 tsp sesame oil
      • 4 nests rice noodles
      • 2 eggs, beaten
      • 200g frozen, pre-cooked and peeled prawns
      • 200g bean sprouts
      • 50g spring onions, thinly sliced
      • 1 tbsp coriander, roughly chopped
      • 1 tbsp peanuts, chopped

      Recipe contains the following allergens: crustaceans (prawns), eggs, fish, peanuts, sesame seeds, soya, gluten, celery. All nutritional claims based on analysis of one portion.

      Nutritional benefits

      * Ginger: Some mums-to-be find that ginger can help to ease pregnancy-related nausea and vomiting3

      * Prawns: Provides Vitamin E. An adequate intake of vitamin E during pregnancy reduces the likelihood of your child developing asthma and respiratory issues later in life4,5

      * Bean sprouts: A source of folic acid which can help reduce the risk of neural tube defects such as spina bifida. The NHS recommends taking a folic acid supplement in addition to eating foods high in folic acid during pregnancy6

      Method

      1. In a small bowl, mix the soy sauce, vegetable stock, fish sauce, mirin, sweet chili sauce, peanut butter and chili flakes with the juice of one lime. Set aside.
      2. In a saucepan, cook the noodles according to packet instructions. When ready, drain and rinse with cold water to stop them sticking.
      3. Heat the sesame oil in a large pan over a medium heat and add the ginger and garlic. Fry for 1-2 minutes, before adding the prawns and cooking for a further 2-3 minutes.
      4. Push the prawns to the side of the pan and pour in the eggs, allowing them to cook like an omelette for 1-2 minutes before breaking up with a wooden spoon and mixing with the prawns.
      5. Add the sauce to the pan, mix with the prawns and egg then pour the noodles on top. Mix for a few minutes until everything is coated, then add the bean sprouts and half the spring onions and cook for a further 2-3 minutes. If the noodles get too sticky, add a tablespoon or two of water.
      6. To serve, ladle into a bowl and sprinkle with coriander, the remaining spring onions and chopped peanuts and squeeze a quarter lime on top. If you like it spicy, sprinkle a few more chilli flakes on to taste.

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      1. NHS. Vomiting and morning sickness in pregnancy [Online] 2018 Available at:https://www.nhs.uk/conditions/pregnancy-and-baby/morning-sickness-nausea/ [Accessed June 2018]..
      2. NHS. Can I eat shellfish during pregnancy? [Online] Available at: https://www.nhs.uk/common-health-questions/pregnancy/can-i-eat-shellfish-during-pregnancy/[Accessed July 2018].
      3. NHS. Drugs, ginger and acupuncture 'best for morning sickness' [Online] 2016 Available at: https://www.nhs.uk/news/pregnancy-and-child/drugs-ginger-and-acupuncture-best-for-morning-sickness/ [Accessed June 2018]..
      4. Turner SW et al. Associations between fetal size, maternal α-tocopherol and childhood asthma. Thorax 2010;65(5):391-7. AND   Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.
      5. Devereux G et al. Low maternal vitamin E intake during pregnancy is associated with asthma in 5-year-old children. Am J Resp Crit Care Med 2006;174(5):499-507.
      6. NHS. Why do I need folic acid in pregnancy? [Online] 2018 Available at: https://www.nhs.uk/chq/Pages/913.aspx [Accessed June 2018].

      Last reviewed: 7th September 2018

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