April 25 2012

Spicy Creole Prawns – Under 400 Calories

Name: Spicy Creole Prawns - Under 400 Calories
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Ingredients: 300 g shelled raw tiger prawns; juice of 1 lime; 2 garlic cloves (crushed); 4 tbsp fresh coriander (chopped); freshly ground black pepper; 100 g Basmati rice (dry weight); 1 lime (cut into wedges to serve); 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

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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.