Muscle-Building Prawns with Rice Noodles

Support muscle building with this delicious protein and anti-oxidant-rich prawn rice noodle recipe.

Muscle-Building Prawns with Rice Noodles photo

Maximize whole-food sources of muscle-building protein with this easy-to-prepare bowl of light but tasty seafood. Fresh garlic and chili add immune-boosting polyphenols, while courgette brings antioxidants, fibre and vitamin C to support overall health. Rice noodles complete this dish to provide gluten-free carbohydrates to replenish muscle glycogen and improve recovery after training.

Ingredients – serves 2

2 tablespoons olive oil

3 cloves garlic, chopped

1/3rd fresh chili, de-seeded and chopped

1 large courgette, sliced

250g king prawns

2 rafts of rice noodles – ribbon or vermicelli

1 tablespoon soy sauce

Lime or lemon wedges to garnish


  • Heat olive oil and add chopped garlic and chili– stir for one minute without burning the garlic.
  • Add the courgetti slices and lower the heat. Cook until they start to soften.
  • While the courgette slices are cooking, prepare the noodles according to the manufacturer’s instructions – this usually involves soaking them in hot water for around five minutes before draining them in a colander.
  • Add the prawns to the garlic, chili and courgettes.
  • Stir-fry until the prawns are cooked through.
  • Add a dash of soy sauce.
  • Drain the noodles and stir them into the prawn mixture.
  • Serve with slices of lime or lemon to squeeze over the dish.


  • Frozen green (French) beans can take the place of courgettes.
  • A dash of coconut milk and water instead of soy sauce transforms this dish into a prawn & noodle soup!