Kicking prawn salad. This quick, simple salad uses cooked peeled prawns in a zesty dressing. Serves: 4 adults. Preparati
Serves: 4 adults. Preparation time: 15 mins. Cooking time: 35 mins. Ingredients: 2 tsp vegetable oil. 1 large onion chop
All you need is the correct rice (see tip) and a bit of patience. Serves: 4 ... 900ml reduced salt vegetable or chicken
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Put the rice into a large saucepan and cook in simmering water for 12-15 minutes, or according to instructions on the pa
Prawn Jambalaya This easy-to-make prawn dish will keep all the family satisfied, and is so much healthier than fatty take-aways and frozen meals. Serves: 4 adults Preparation time: 15 mins Cooking time: 20 mins Ingredients: 250g easy cook long grain white rice 1 tsp vegetable oil 1 medium onion finely chopped 2 celery sticks thinly sliced 1 green pepper deseeded and chopped 2 handfuls mushrooms (cup or button) sliced 4 tomatoes chopped 250g frozen cooked peeled prawns defrosted 2 tbsp fresh parsley chopped 2 tsp Cajun seasoning ½ tsp chilli powder 1 pinch ground black pepper
What to do: 1. Put the rice into a large saucepan and cook in simmering water for 12-15 minutes, or according to instructions on the packet, until tender. Drain well. 2. Meanwhile, heat the oil in a large non-stick frying pan and cook the onion and celery until softened, about 3-4 minutes. Add the green pepper, mushrooms, tomatoes and prawns and stir-fry for 3-4 more minutes. 3. Stir in the hot cooked rice, parsley, Cajun seasoning or paprika and chilli powder. Cook for 2 more minutes, stirring all the time until everything is heated through. Check the seasoning, adding some pepper and an extra pinch of chilli powder, if needed. Serve at once.
Tip 1: Use 150g chopped cooked chicken instead of prawns, if you like. Tip 2: Save time by preparing the rice in advance, rinsing it with cold water to cool it quickly, then storing in the fridge until needed later in the day. Make sure that it is reheated well by adding to the frying pan with the green pepper and mushrooms and cooking for 3-4 minutes before stirring in the tomatoes and prawns.
Notes: This recipe has been taken from the Change4Life 'Supermeals for under a fiver' cookbook
www.nhs.uk/Change4Life
Prawn Jambalaya Nutritional information: Per adult portion (i.e. ¼ recipe) 1350kJ / 323 kcals 17g protein 3g fat, of which 0.3g saturates 61g carbohydrate, of which 6g sugars 3g dietary fibre 144mg sodium 0.3g salt
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