Garlic Prawns with Spinach and Tomatoes
600g raw prawns peeled
2 teaspoons crushed garlic (in jar)
1 bag (160g) baby spinach leaves
¾ cup shallots sliced
1 sachet (15g) Spring Vegetable Cup-a-Soup
2 teaspoons cornflour
1 cup skim milk
125g light cream cheese 50% reduced-fat (Select®)
1 punnet cherry tomatoes cut in half
¼ teaspoon crushed black pepper
Step 1: In a large frypan or wok that has been coated with cooking spray, sauté prawns and garlic for 2 minutes.
Step 2: Add spinach and fold together until softened. Add shallots and toss well.
Step 3: Combine soup mix and cornflour with milk then whisk together. Pour into pan and stir until boiled.
Step 4: Fold in cream cheese and blend well.
Step 5: Fold tomatoes and pepper into mix. Serve with either pasta or Basmati rice.
Variation: Replace prawns with 600g diced skinless chicken breast.
Suitable to be frozen for 2-3 weeks.
DIETITIAN’S TIP: Prawns contain lots of vitamin B and are low in fat and rich in protein, zinc, iron and omega-3 fatty acids. Omega-3 lowers blood triglycerides, which are linked to heart disease and stroke.
|KILOJOULES||679 (cals 162)||777 (cals 186)|
|GI RATING||TOO LOW IN CARBS TO SCORE A GI RATING|