Symanaki Prawns

Difficulty | Serves 4 | Book 7

healthy saganaki prawns

1 x 250g punnet cherry tomatoes
1 cup onion diced
1 tablespoon fresh chopped garlic
cooking spray
500g truss tomatoes diced
1 cup fresh basil leaves chopped
½ cup fresh oregano leaves
½ cup dry white wine
½ cup water
4 tablespoons no-added-salt tomato paste
¼ teaspoon chilli powder (optional)
⅓ cup pitted Kalamata olives sliced
400g green prawns peeled
50g reduced-fat feta diced

Per serve
Kilojoules831 (cals 198)
GI RatingToo low in carbs to score a GI rating


  1. Cut cherry tomatoes in half.
  2. Sauté onion and garlic in a large non-stick fry pan (that has a lid) that has been coated with cooking spray for 3 minutes.
  3. Add tomatoes, basil and oregano, and toss together.
  4. Pour in wine and water, add tomato paste, chilli, pepper and olives to pan and combine well.
  5. Put lid on pan and leave to cook on a moderate boil for 10 minutes.
  6. Place prawns on top of tomato mix and put lid back on to pan. After 4 minutes, add feta and combine well. Serve with crusty bread or pasta.

NOTE: I like to serve this dish in a soup bowl so I can soak up the sauce with bread. YUM!

Suitable to be frozen.

Dietitian's tip

Bread is a good option, however, having this dish with pasta provides a low GI meal, because the food is absorbed more slowly and the blood glucose levels are more stable.

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