Garlic Prawns with Spinach and Tomato

Difficulty | Serves 6 | Book Book 7

garlic prawns with spinach and tomato recipe
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600g green prawns peeled
2 teaspoons crushed garlic (in jar)
cooking spray
1 bag (150g) baby spinach leaves
¾ cup shallots sliced
1 sachet 98% fat free Spring Vegetable Cup a Soup
2 teaspoons cornflour
1 cup skim milk
125g Philadelphia light cream cheese spreadable
1 punnet cherry tomatoes cut in half
¼ teaspoon crushed black pepper

Per serve
FatTotal4.7g
Saturated2.6g
Fibre1.8g
Protein25.6g
Carbs8.0g
Sugar5.1g
Sodium629mg
Kilojoules743 (cals 177)
GI RatingToo low in carbs to score a GI rating

Method

  1. Sauté prawns and garlic in a large frypan or wok that has been coated with cooking spray for 2 minutes.
  2. Add spinach and fold together until softened. Add shallots and toss well.
  3. Combine soup mix and cornflour with milk then whisk together. Pour into pan and stir until boiled.
  4. Fold in cream cheese and blend in well.
  5. Add tomatoes and pepper and fold into mix.

 NOTE: Serve with Basmati rice or noodles (for a lower carb count use glass noodles). Not included in nutritional information below.

Suitable to be frozen.

Dietitian's tip

Prawns contain lots of vitamin B and are low in fat, rich in protein, zinc, iron and omega 3 fatty acids. Omega 3 lowers blood triglycerides, which are linked to heart disease and stroke.

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