Spicy Creole Prawns – Under 400 Calories

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It’s pouring with rain outside, but here’s a recipe to bring some sunshine into your life! Spicy Creole Prawns…under 400 calories per serving and with a nice chilli kick.

A bit fiddly to make if you use small king prawns (like I did) but a breeze if you use nice big fat prawns instead.

You’re gonna need some raw prawns, limes, garlic, fresh coriander, tomatoes, a red onion, Tabasco, black pepper, a chilli pepper and some Basmati rice. I used a regular red chilli, but you could, if you are brave and love chilli, use a Scotch bonnet.

Mince the garlic, chop up the coriander and mix with the raw prawns in a bowl. Squeeze over the juice of one lime and grind over some black pepper. Leave to marinate for half an hour.

To make the spicy creole sauce, chop up the onion, crush the garlic and cook over a low heat in some stock for 10 minutes.

Chop up some tomatoes, the chilli and some more coriander then add to the onions. Twist over some black pepper and cook for 15-20 minutes until thickened. Add a dash of Tabasco Sauce.

Meanwhile, cook the Basmati rice according to the package instructions.

Now cook the prawns under a hot grill – the idea is to char them a bit, which didn’t work so well with my small prawns! And really I could have just cooked them in a pan with a squirt of one-cal oil spray. To cook under the grill (or in a pan) remove the prawns from the marinade (which you discard) and cook for about 4-5 minutes until they’ve turned pink and are cooked through.

Divide the rice between two serving bowls, pile on the prawns and pour over the creole sauce. Sprinkle with some chopped coriander and serve with wedges of lime.

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Spicy Creole Prawns - Under 400 Calories

Yield: 2

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

A quick and tasty dish for those counting calories.

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Ingredients

• 300g shelled raw tiger prawns
• juice of 1 lime
• 2 garlic cloves, crushed
• 4 tbsp fresh coriander, chopped
• freshly ground black pepper
• 100g Basmati rice (dry weight)
• 1 lime, cut into wedges to serve

Creole Sauce

• 1 red onion, chopped
• 2 garlic cloves, crushed
• 150 ml vegetable stock
• 1 fresh hot red chilli (Scotch bonnet or whatever your taste buds can handle!), chopped
• 1 tbsp fresh coriander, chopped
• freshly ground black pepper
• dash of Tabasco sauce

Instructions

1. Mix the prawns, lime juice, garlic and 2 tablespoons of coriander in a bowl. Twist over black pepper and marinate in the fridge for half an hour.
2. Make the sauce by cooking the onion and garlic in a pan with the stock over a low heat for 10 minutes
3. Add the tomatoes, chopped red chilli, tablespoon of coriander and black pepper. Simmer gently for 15 minutes until thickened. Add a dash of Tabasco to spice it up to your taste.
4. Meanwhile, cook the rice according to the instructions on the package.
5. Lift the prawns from the marinade and cook under a hot grill, turning occasionally for about five minutes until pink, cooked through and slightly charred. Alternatively, you could stir fry them in a pan with a squirt of one-calorie oil spray.
6. Divide the rice between two serving dishes, pile on the prawns, top with the creole sauce and sprinkle with the remaining coriander. Serve with wedges of lime and eat immediately.
   
   

Nutrition Information:

Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 405Total Fat: 18gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 56mgSodium: 1235mgCarbohydrates: 43gFiber: 4gSugar: 6gProtein: 22g

This site uses Nutritionix to provide estimated nutrition. Nutritional information is always approximate and will depend on the quality of ingredients used and serving sizes. If you need exact calories and macros, please do your own calculations.

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