Spicy Creole Prawns - Under 400 Calories
A quick and tasty dish for those counting calories.
Servings 2
Calories 405kcal
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
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
- 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.
- Make the sauce by cooking the onion and garlic in a pan with the stock over a low heat for 10 minutes
- 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.
- Meanwhile, cook the rice according to the instructions on the package.
- 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.
- 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
Serving: 1 | Calories: 405kcal | Carbohydrates: 43g | Protein: 22g | Fat: 18g | Saturated Fat: 6g | Polyunsaturated Fat: 7g | Cholesterol: 56mg | Sodium: 1235mg | Fiber: 4g | Sugar: 6g