Prawn Creole
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 212.8
- Total Fat: 4.7 g
- Cholesterol: 270.0 mg
- Sodium: 929.3 mg
- Total Carbs: 17.3 g
- Dietary Fiber: 4.6 g
- Protein: 22.5 g
View full nutritional breakdown of Prawn Creole calories by ingredient
Introduction
A superquick tasty low-fat, high flavour meal that doesn't cause much washing up either!The veg and sauce can be prepared and frozen together and the prawns added at a later date. A superquick tasty low-fat, high flavour meal that doesn't cause much washing up either!
The veg and sauce can be prepared and frozen together and the prawns added at a later date.
Number of Servings: 4
Ingredients
-
600g, or 1.5lb Shelled Prawns, fresh or frozen
2 medium Bell Peppers, (green and yellow or orange to add colours) de-seeded and diced
1large Onion, diced, or 250g frozen chopped onions
either 500g,or 1lb chopped Tomatoes, or 2x 400g cans chopped Tomatoes in juice
100ml, 0.5 cup, or 3.5 fl. oz Wine vinegar
Salt and pepper to taste
15ml, or 1 tablespoonful of Cornflour, (cornstarch) to thicken
15ml, or 1 tablespoonful of sunflower oil or similar
2 cups celery, chopped into 1cm or 0.5 inch slices
Tips
To ring the changes use skinless chopped chicken or turkey with some ham, if liked, but the cooking time will be 10-15 minutes longer.
Frozen peppers can be used, but the texture will be different.
If you make the recipe up to to the stage before the prawns are added it can be frozen in portions and reheated with the addition of prawns later.
Directions
1, Dice the vegetables.
2, Put oil in a non-stick frying pan, and fry onion until it is transluscent. Add the peppers and celery and stir-fry.
3, Add tomatoes, wine vinegar, salt and pepper to taste and simmer for 5 minutes.
4, Add in prawns and simmer for 5 minutes.
5, Mix cornflour with some of the liquor from the recipe in a cup and stir to form a runny paste, then add back to the pan contents and stir to thicken.
Serve on a bed of wholemeal boiled rice, pasta, or potatoes together with salad.
Serving Size: makes 4 servings for a main meal
2, Put oil in a non-stick frying pan, and fry onion until it is transluscent. Add the peppers and celery and stir-fry.
3, Add tomatoes, wine vinegar, salt and pepper to taste and simmer for 5 minutes.
4, Add in prawns and simmer for 5 minutes.
5, Mix cornflour with some of the liquor from the recipe in a cup and stir to form a runny paste, then add back to the pan contents and stir to thicken.
Serve on a bed of wholemeal boiled rice, pasta, or potatoes together with salad.
Serving Size: makes 4 servings for a main meal