Posted on August 28, 2014 by Jenny Cromack

       Here are some healthy prawn recipes perfect for lunch or dinner.

                                                                               Prawn Jalfrezi
Kcal 335 Proten 21g Carbs 32g Fat 7g Sat 1g
Serves 2
Ingredients
• 2 medium onions, chopped
• thumb-sized piece ginger, finely chopped
• 2 garlic cloves, chopped
• 1 tsp ground coriander
• ½ tsp ground turmeric
• ½ tsp ground cumin
• ¼ tsp chilli flakes (or less if you don’t like it too spicy)
• 400g can chopped tomatoes
• squeeze of organic honey
• 1 large green pepper, halved, deseeded and chopped
• small bunch coriander, stalks and leaves separated, chopped
• 140g large cooked peeled tiger prawns
• 250g cooked brown rice

Method
1. Heat the oil in a non-stick pan and fry the onions, ginger and garlic for 8-10 mins, stirring frequently, until softened and starting to colour. Add the spices and chilli flakes, stir briefly, then pour in the tomatoes with half a can of water and the honey. Blitz everything in the pan with ahand blender until almost smooth (or use a food processor). Stir in the pepper and coriander stalks, cover the pan and leave to simmer for 10 mins. (The mixture will be very thick and splutter a little, so stir frequently.)
2. Stir in the prawns and scatter over the coriander leaves. Serve with rice

Prawn and Cucumber Salad

Kcal 335 Proten 21g Carbs 32g Fat 7g Sat 1g

 Serves 4

Ingredients 

• 20 large cooked prawns
• 2 large cucumbers
• small bunch coriander
• 1 large red chilli, halved, deseeded and cut into large pieces
• 2 tbsp Thai fish sauce
• 1 lime, juice only
• handful roasted cashews , crushed

Method 

Cut each prawn in half lengthways, removing the vein that runs down the back. Using a vegetable peeler, strip the cucumber of all its skin and discard, then continue to peel away long strips of the cucumber flesh until you reach the seeds. Chop the coriander and mix with the cucumber strips and prawns.

Make the dressing in a pestle and mortar by pounding together the chilli and sugar into a paste. Add the fish sauce and lime juice to the paste, and stir well. Pour over the salad just before serving, with the nuts sprinkled on top.

 

Spinach, avocado & prawn salad

Kcal 201 Proten 14g Carbs 2g Fat 15 sat 1

    Serves 4

Ingredients 

• 1 chilli (use a bird’s-eye if you like it hot)
• 1 garlic clove, finely chopped
• finely grated zest and juice of 1 lime
• 1 tbsp soy sauce
• 1 tbsp sesame oil
• 200g large peeled cooked prawns
• 140g young spinach leaves, washed and dried
• 2 avocado

Method

1. Finely chop the chilli, removing the seeds if you don’t like too much heat. Mix in a large bowl with the garlic, lime zest and juice, soy sauce and sesame oil, then tip in the prawns and toss to coat. You can leave the prawns to marinate in the fridge for an hour or so.
2. Lift the prawns out of the marinade. Toss the spinach in the marinade until coated, then tip into a serving dish. Slice the avocados and tuck pieces in amongst the spinach with the prawns.