Garlic Prawns with Spinach and Tomatoes

Garlic Prawns with Spinach and Tomatoes
SERVES: 6

 cooking spray
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.

NUTRITIONAL   INFORMATION
PER SERVE PRAWNS CHICKEN
FAT   TOTAL 3.9g 5.6g
         SATURATED 2.3g 2.8g
FIBRE 1.7g 1.7g
PROTEIN 25.2g 27.3g
CARBS 6.1g 6.1g
SUGAR 4.7g 4.7g
SODIUM 576mg 281mg
KILOJOULES 679 (cals   162) 777 (cals   186)
GI RATING TOO LOW IN   CARBS TO SCORE A GI RATING

 

 

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