Prawns

5 healthy ideas

Spanish rice & prawn one-pot

SERVES 4 PREP 4 mins COOK 16 mins EASY

Boil the kettle. Fry 1 sliced onion, 1 redand 1 green pepper, deseeded and sliced, 50g sliced chorizo and 2 crushed garlic clovesin 1 tbsp vegetable oilin a non-stick frying pan or shallow pan with a lid over a high heat for 3 mins. Stir in 250g easy-cook basmati riceand a 400g can chopped tomatoes with 500ml boiling water from the kettle, cover and cook over a high heat for 12 mins. Uncover – the rice should be almost tender. Stir in 200g raw peeled prawnsand a splash more water if the rice is looking dry, then cook for another minute until the prawns are pink and cooked through and the rice is tender.

GOOD TO KNOW healthy • low fat • low cal • vit c • 2 of 5-a-day PER SERVING 398 kcals • fat 8g • saturates 2g • carbs 63g • sugars 8g • fibre 3g • protein 17g • salt 1g

Prawn tagliatelle with courgettes

SERVES 2 PREP 10 mins COOK 10 mins EASY

Heat 2 tbsp oilin a frying pan over a medium heat and fry 2 trimmed and grated courgettesfor 4-5 mins, then stir through 1 finely grated large garlic cloveand 1 finely chopped small red chilli. Cook 180g tagliatellefollowing pack instructions. Drain, reserving some of the cooking water. Add 150g raw peeled king prawns, deveined, and cook for 2 mins until pink. Add the pasta and the zest and juice of 1 lemon, 1/2 small bunch of finely chopped parsley, some seasoning and a splash of the reserved cooking water.

GOOD TO KNOW healthy • low cal • folate • fibre • vit c • 1 of 5-a-day PER SERVING 478 kcals • fat 15g • saturates 2g • carbs 54g • sugars 5g • fibre 7g • protein 28g • salt 1.3g

Green chowder with prawns

SERVES 4 PREP 10 mins COOK 30 mins EASY ❄

Heat 1 tbsp olive oilin a saucepan over a medium heat and cook 1 finely chopped onionand 1 finely chopped celery stickfor 5-6 mins until softened but not coloured. Add 1 garlic cloveand cook for a further minute. Stir in 300g petit pois, 200g sliced kaleand 2 finely chopped potatoes, then add 1 low-salt chicken stock cubeand 750ml water. Bring to the boil. Simmer for 10-12 mins until the potatoes are soft. Tip three-quarters of the mixture into a food processor and whizz until smooth. Add a little more water or stock if it’s too thick. Will keep frozen for up to a month. Leave to cool first.Pour the mixture back into the pan and add 50g cooked prawns. Divide the chowder between four bowls and spoon another 50g prawns on top.

GOOD TO KNOW healthy • low fat • low cal • fibre • vit c • 2 o